Mar 10, 2016
Training: DojoFit
Baseline + Warm up: ROM Drills ~10 minutes Extended “Matt Chan” Comprehensive Joint Mobility + Stretching
Strength + Work Capacity: 8th Wonder = 8 rounds x 8 reps 8x Burpees 8x Man Makers (25# or more) 8x Box Jumps (24”) 8x Pull Ups 8x Kettle Bell Swings (1pood) 8x Hanging High Knees 8x Clean & Press 1x 16yd Sled Press (down and back) [only got 3 rounds... holy hell this was hard!!!]
Conditioning: 10:00 time - Partner Tire Filps One flips tire, jumps in and out, other flips jumps in and out. Add in change of direction for added intensity.
Stretch + Hydrate & Fuel