-Warm up-
10 Minutes:
1:00 Single Unders
1:00 Double Unders
1:00 Double Unders
5 Minutes:
2 Rounds:
10 Strict Pull-ups
10 Push-ups
10 Strict Pull-ups
10 Push-ups
-Strength-
Back Squat, 3 x 5
Complete on a 3 minute clock.
-Conditioning-
40-30-20 reps of:
Kettlebell Swings, 1.5/1
Box Jumps, 24/20
-Gymnastics-
Every minute on the minute for 10 minutes:
1-3 Muscle-ups
(scale is double the reps, dips)
Back Squat, 3 x 5
Complete on a 3 minute clock.
-Conditioning-
40-30-20 reps of:
Kettlebell Swings, 1.5/1
Box Jumps, 24/20
-Gymnastics-
Every minute on the minute for 10 minutes:
1-3 Muscle-ups
(scale is double the reps, dips)
-Cool Down-
Banded Shoulder Stretch
Post all results to SugarWOD.
Banded Shoulder Stretch
Post all results to SugarWOD.
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| Thank you Duke and Anthony for bringing i99 to Vise. |
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