Going Strong

Roll Call: Tony, Mike

Warm-up: 2x3min jump rope (last 30sec doubles)
2 rounds of – 10 pull ups, 3 ring dips, 10 squats, 10 sit-ups, 10 back extensions, hip stretch

Agility/Footwork 2min/30sec
Forward and back
Side to side
Forward crossover
Side crossover

Defense Circuit 2 circuits of 3min/1min
Maize ball
Top + Bottom bag
Heavy Bag

Bag Rounds 3min/1min
Jab- jab cross
Jab cross round kick – front and rear

“Quarter Gone Bad” 3 rounds
15 sec 75lb Thruster
45 sec rest
15 sec Pull ups
45 sec rest
15 sec Burpee’s
45 sec rest

Mike
Thruster 7, 6, 5
Pull ups 7, 6, 5
Burpee 6, 5, 4

Tony
Thruster 7, 6, 5
Pull ups 9, 6, 6
Burpee 4, 4, 4

Myself
Thruster 7, 6, 6
Pull ups 10, 10, 10
Burpee 5, 5, 5

Back to the cold again, there was actually a bit of snow coming down after the workout today. If all goes well we'll add an evening practice this week or next so stay tuned.