Dynamic Warm-up
Then:
20x KB Snatch (10 side) +
30secs Rope Undulation +
20x KB Snatch (10 side) +
45secs Rope Undulation +
20x KB Snatch (10 side) +
60secs Rope Undulation +
20x KB Snatch (10 side) +
45secs Rope Undulation +
20x KB Snatch (10 side) +
30secs Rope Undulation
Then:
25m Sled (aka Prowler) Pulls +
25m Sled (aka Prowler) Sprints
60 seconds rest
Complete 3 rounds
Then:
5x Rope Pull-ups +
10x Horizontal Rope Rows +
15x Rope Skull Crushers +
20x Rope Roll-outs (each side) +
30 seconds Rope Extended Planks
Complete 3 Rounds
Then:
Cool down
High Intensity Interval Training Martial Arts Metabolic Conditioning Power Training Strength Training Training Schedule Workouts