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THURSDAY
Skill
Pick a skill, work with your coach for 20 minutes.
Conditioning
DM Intervals 14 (Time)
4 Rounds for reps:
60 seconds of work, 30 seconds of rest for reps of:
Assault Bike Calories
Double Unders
Concept 2 Rower Calories
Box Jump Overs 24/20* *Rx+ = clear box
Any order is acceptable.
Supplement
Abdominal Supplement 53 (Time)
50-40-30-20-10
Bicycle Sit Ups*
Superman or GHD hip extension
30 second plank after each set *2 count
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