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Thursday, November 29, 2018

  Thurs 11/29/18
Mobility: Ankles
Strength/Skill: Take 4-5 minutes to warm-up double unders,
Rest 2 minutes, then Max Double Unders in 2
minutes
Met-Con: 2000m row for time

Every 2:00 stop and perform 20 double unders

REST as needed. Repeat 2 times.
Additional
Optional
Accessory
Work:
Half Kneeling Diagonal Woodchops with KB (set
KB so it is just below the hip, grab handles, twist
up toward opp. shoulder while rotating shoulders):
4x10 each
Weighted Toes-to-Poles: 4x10
GHD Sit-up hold at parallel: 4x30 seconds
Additional
Optional
Conditioning
Work:
Rowing
Using max WATTS average found last week,
perform :20 on/1:00 off x 5 sets at 85% of max
avg. watts
.