05
04 '17
Skillz
Every 30 sec for 5 min (5 cycles)
Max double unders
Rx+ unbroken only
METCON
For time:
6-9-12-9-6
Burpees over the bar
Front squats 185/135
Chest to bar pull ups
Maintenance/Mobility
10min for real, you won’t get out of it
05
04 '17
If you have MMA or boxing gloves bring them
10rds
5 x 1,2,3,4 switch power punch (heavy bag)
Note: Don’t worry, we’ll go over the format. It’s basically 20 heavy punches intervals
METCON
Partner workout
3 rounds for time:
20 x 1,2,3,4 and 1 burpee (focus mitts)
(straight, jab, upper cut, upper cut)
Note: 1 partner works at a time. Switch every 20 reps
