Tuesday (Loading/ Skill/ Pacing)

Warm up

Pose technique #4

2x

Stationary band/strap pulling drill 30 seconds

3x Partner falling drill

3x 7 reps Partner pull with resistance

3x Partner follow hand drill

WOD

3 rounds of:

(w/14 vest m/20 vest)

800m run

25 pull ups

50m walking lunges

GoFIt

Warm Up

The Complex

3 minute jump rope complex

10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

2x

-Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

-Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

-Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)

-Posterior complex (5 superman/ 5 super rock/ 5 good morning)

-Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

Skill

Wall squats

WOD

Tabata the following:

-Air squats

-Air bike

-GHD sit ups

-Burpees
-Pull ups