Warm-up:

Ladder Drills

Conditioning:

4 Rounds :30on/:30off

Jumping Pull-ups
Holding at top of pull-up during “:30 off”

2:00 rest

4 Rounds :30on/:30off

Squats

Hold at bottom of squat during “:30 off”

2:00 Rest

4 rounds :30on/:30off

Mt. Climbers

Hold at top of Plank during “:30 off”

Core:

1a) 3×50 Med Ball Twisters

1b) 3×40 Leg Raise

1c) 3×30 Super MansThursday 9.27.12