3 minute single jump rope
Down and back (D&B) spider man crawl
2 minute single jump rope
D&B stiff leg bear crawl
1 minute single jump rope
D&B duck walk
Skill:
Tabata knees 2 elbow
Strength:
Bench press
12-10-8 warm up
6-6-6-6 @ 80% of your 1 rep max
Super Set all 7 sets with
15 reps of HEAVY dumbbell lat pull overs
Metcon:
Chain of Pain week 2
A second week would evolve to:
Snatch
Swing
Clean
Press
The second swing after the snatch builds the next link to the chain. Feel free to set the chain up in any order you wish. Simply make sure that one exercise flows smoothly into the next.
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