FUN DAY

ROUND 1 : WARM UP
1 - 5 MIN FOOT WORK AND STRETCHING

ROUND 2: HEAVY BAG
1 - 1/2 + KICKS COMBO x 1MIN
2 - PUSH UPS x 30SEC
3 - 1/2/3 + KICKS COMBO x 1MIN
4 - AIR SQTS x 30SEC
5 - ALL OUT x 2MIN

ROUND 3: BERTHA GROUND AND POUND
1 - G&P x 1MIN
2 - MB KNEES x 30SEC

REPEAT ABOVE X 3

ROUND 4: STICK DRILLS
1 - STICK DRILLS RIGHT x 1MIN
2 - PUSH UPS x 30SEC
3 - STICK DRILLS LEFT x 1MIN
4 - AIR SQTS x 30SEC
5 - DOUBLE STICK x 2MIN

ROUND 5: RECOVERY x 2
1 - 30 SEC PUMPS
2 - 30 SEC OH SQUAT (bar)
3 - 30 SEC WINDMIL LT (16kg)
4 - 30 SEC WINDMIL RT (16kg)
5 - 30 SEC FIRE HOSE WAVES (1-3/4")
6 - 30 SEC PUSH UP PLUS
7 - 30 SEC JROPE (3/4" rope)

COMMENTS

* Feel great today. The shoulders are nice and loose ready to take on 5 C&P ladders tomorrow.