Wednesday, October 4th 2017

Warm-Up:
3 Minutes of Double Under Practice
10 Spiderman Lunges
10 Inchworm To Push Up
20 Alternating Torso Twists
3-Way Banded Stretch
10 Wrist, Elbox, & Arm Circles
20 Kips on the Pull-Up Bar

Strength:
7-10 Weighted Pull-Ups (
::Rest 30 Seconds::
7-10 Weighted Dips
5x
**Scale As Needed | No Resistance Bands**

Workout of The Day:
EMOM for 21 Minutes
Minute 1: 14 Single Arm Kettlebell Swings (7L7R) (45/25)
Minute 2: 10 Kettlebell Thrusters (45/25)
Minute 3: 100m Sprint

Core Work: Max Sit-Ups in 1 Minute