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  • Writer's pictureMary Bozarth

Friday 12/31

Conditioning

I ain't 'fraid of no ghost 7 Rounds (New Round every 2:30) 60 Double Unders 3 Wall Walks *Scored by the time of each round Midline

3 Rounds for Quality 60 Second Hollow Body Hold 50 Flutter Kicks 40 Sit Ups 30 High Plank Shoulder Taps 20 Hollow Body Rocks 10 V Ups

1 Minute Rest Between Rounds

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Conditioning Yu-Gi-Oh 2 rounds 30 Kettlebell Goblet Squats (53/35) 30 Step Ups (24/20) 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) (OR Step Ups holding KB) Skills and Drills Double-Unders:

Wednesday 10/18

Strength Back Squat 1x8 Back Squat: - Establish an 8 RM for the day. Conditioning Rummy 4 sets (1 set every 5:00) Even Sets: (0:00, 10:00) 15/12 Calorie Row 15 Burpee Broad Jumps (4/3ft) 15/12 Calorie

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