Wednesday 7.7.21

Prep:

Equipment Required: Jump rope

1) BP Dynamic Warm-up

2) Jump Rope Practice 3:00

3) T2B Drills

A.

AMRAP 12:

30 Double Unders

20 Calorie Row

10 Abmat sit ups

-Rest 2:00-

AMRAP 12:

30 Double Unders

20 Calorie Bike

10 T2B

– Goal: Sustainable effort. You should be able to move through this consistently for both AMRAPs. 

– Goal for each = 3 rounds.

-Scale T2B to hanging straight leg raises or knee raises

C.

Upper Back Triset

3 x 8-10. Rest 60s.

D. 

Shoulder ER Pails/Rails