FRIDAY 170728

Station Rotation at Krav Maga

One Minute “On” Followed by Thirty Seconds “Off” at the Following Stations (1 Round)

Assault Bike
Concept2 Row
GHD Sit-up
Battle Ropes
Peg Board

Rest as needed then,

Complete 7 x  2:00 Minute Rounds of:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
Double Under (Score)

Note: In todays session, Athletes will “buy in” to the Double Under by completing two rounds of “Cindy”. (“Cindy” is 5 Pull-ups, 10 Push-ups and 15 Squats.) Your score each round is the total number of Double Unders completed. Advanced Athletes can substitute “Cindy” for 5 Handstand Push-ups, 10 Single Leg Squats and 15 Chest to Bar Pull-ups. Rest exactly 1:00 between rounds.

Britain and the 4:00 PM crew of Deadlift Day

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Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Gymnastics Class (5:00 PM – 6:00 PM at HQ)

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