Five rounds for time:
5 Handstand Push Ups
30 Double unders
Sprints
Complete Ten (10) 40 yard sprints.
Start the clock on the first sprint and complete a 40 yard sprint every 30 seconds. If you run the sprint in 5 seconds you have 25 seconds to recover. If it takes you 10 seconds then you have 20 seconds to recover. Keep the clock running until finished.
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rest day
lots of hspu/du practice.
L rope climb practice.
5 hspu
30 double unders
5 rounds
9:46
103 du’s 1:03
10×40 yard dash on 30 seconds/5 seconds.
lots of hspu/du practice.
L rope climb practice.
5 hspu
30 double unders
5 rounds
9:46
103 du's 1:03
10×40 yard dash on 30 seconds/5 seconds.
Wednesday
30 GHD sit ups
25 hip extensions
20:37
made me sick.
five rounds of that above
4/1
ghd 20
hip back ext 20
3rds ~14:00