WORKOUT:
5 Rounds
4 Min Airdyne
20 Hammers each Side 16# Hammer
FINISHER:
[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239926331{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Tuesday” use_theme_fonts=”yes”][vc_column_text]PREP:
WORKOUT:
FINISHER:
[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239946277{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Wednesday” use_theme_fonts=”yes”][vc_column_text]PREP:
WORKOUT:
5 Rounds
5 x Tempo Rows (x-1-4-1)
5 x Tempo Dips PB (4-1-x-1)
5 x SL Step Downs each 24″ box
FINISHER:
[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1481332743281{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_custom_heading text=”Thursday” use_theme_fonts=”yes”][vc_column_text]PREP:
WORKOUT:
FINISHER:
[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1481332720522{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_custom_heading text=”Friday” use_theme_fonts=”yes”][vc_column_text]PREP:
WORKOUT:
2 Rounds
1 Min Straight Punches
1 min rest (Do 6 Cliff hangers and 10 24k swings during rest periods
1 Min Kicks
1 min rest (Do 6 Cliff hangers and 10 24k swings during rest periods
1 Min Knees
1 min rest (Do 6 Cliff hangers and 10 24k swings during rest periods
1 Min Combos
1 min rest (Do 6 Cliff hangers and 10 24k swings during rest periods
FINISHER:
[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1481332706578{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_custom_heading text=”Saturday / Sunday” use_theme_fonts=”yes”][vc_column_text]PREP:
WORKOUT:
FINISHER:
[/vc_column_text][/vc_column][/vc_row]