Warm up:
Well, I just realized that I set you guys up with an extra minute every round on the jump rope....
Oh well, to late now keep with it!
3x
3 minute jump rope
1 minute burpees
Skill/Stabilizer:
2.5 minutes butterfly sit ups
2.5 minutes flutter kicks
Strength:
Deadlifts
7 sets of 8 at your 10 rep max
Take your 1 rep max and multiply by 0.744
Metcon:
Tabatta - circuit style
Plyo push ups
Knees 2 elbows
Box jumps
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