Workout of the Day: 11-18-16 Friday

Warm Up

Ladder Drills

Skill/Midline

1a) 3x ME – Double Unders

*rest 60-90 seconds

1b) 3x 15 – GHD Sit-ups

*rest 60-90 seconds

Conditioning

10-9- 8-7- 6-5- 4-3- 2-1

Dips

*1 Rope Climb between each round

**15 minute cap