Friday, September 9, 2016
4 rounds of Jump Rope, Plank, Lunge (step back), Sit-ups. Done Tabata style 0:20/0:10
10 minute AMRAP of Arm Bar, Turkish Get-Up, Windmill. Done with a 20#KB
Warm up with 45# and 65# then
I used 95#, 115#, 125#, 135# and 135#. These were heavy. I wore my lifting shoes for all sets and put a belt on for the last 2 sets. My core felt stable, but I was dropping my elbows.
100 Double Under/attempts
50 Box Jump Overs (~13 inch box, platform with 5 risers)
I strung a few of the double unders together, but it was a lot of single attempts. The Toes to Bar was not kipping, but I would do several before getting off the bar. The Box Jump Overs were too low, but I was uncomfortable stacking the risers much higher. Still a good workout. I finished in a little over 15 minutes.
Finished with 5 minutes on the foam roller.