WARM UP
5:00 skipping rope
3 rounds:
10 tempo push ups (3 second descent)
10 Russian swings
SKILL
Bench/Floor press
5 x 8
WORKOUT OF THE DAY
For time:
50-40-30-20-10
Crossbody KB swings
25-20-15-10-5
Single leg jump rope right
25-20-15-10-5
Single leg jump rope left
RX: (24kg/16kg)
*This is a pacing workout. Try to find a rhythm on the swings to conserve energy. Make sure knees and ankles are very warm before doing single leg jumps. 15:00 time cap.