Today’s Workout
Warm Up
- 50 Jumping Jacks
- 10 Single Leg Toe Touches (R+L=1)
- 10 Single Leg Glute Bridges (Each)
- 10 Push Up + Shoulder Taps
- :30 Jump Rope
- 10 Single Arm Deadlifts (Each)
- 10 Single Arm Presses (Each)
- 10 DB Hang Power Snatches
- 10 DB Snatches
- 2 x :10-:15 Ring Support Hold (Top + Bottom)
- :30 Jump Rope
Strength
Every :30 for 12 Sets – Compare to 12/7/21
- 3-5+ Strict Dips (crx: 1-3+ Ring Muscle Ups)
Conditioning – “Ponti-Whack GTO”
3 Rounds Each For Time
- 18 DB Snatches (rx: 40#|25# crx: 50#+|35#+)
- 36 Double Unders
- 12 DB Snatches
- 36 Double Unders
- 6 DB Snatches
- 36 Double Unders
- 2 min. Rest
Accessory
4 Sets
- 10-15 Kneeling KB Curls + Overhead Press + Tricep Extension