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Abdominal Assault

Warm-up:
2000 m row (increase speed every 250 m)
-each 250 should get faster by 2 sec per 500m split
+
Mobility

Skill
5 minutes to work on
Dubs/Pull-up/Rope Climb/HandStand/

Strength:
Every 2 min for 16 minutes
1 Snatch Pull
1 Power Snatch
1 Snatch Pull
1 Power Snatch

Conditioning:
4 rds
1st min- 20 Sit-up
2nd min- Max Distance Assault Bike
3rd min-80  Russian Twist
4th min- Max Distance Assault Bike
5th min- Plank Hold
6th min2nd min- Max Distance Assault Bike

December 29, 2016 | News | 0

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