Thursday December 5th

2 Rounds:
10 Jumping Air Squats
3 Turkish get-up Right Arm
3 Turkish get-up Light Arm

Bench Press 5 sets of 5 at around 80 percent
In between sets of bench do 1 set til failure of alternating DB curls. Pick a weight where you can get between 12 to 20 per arm, per round

5 Rounds
40 Double Unders or 60 Singles
15 Hand Release Push-Ups (VIDEO POSTED BELOW)
10m Handstand Walk-Progression listed below
Rest 2 mins Between Each Round.
–Coaches Notes–
Each Round should be a sprint, so this means if you are trying to get as many doubles as you can give yourself about 3 missed sets attempts before switching. The Hand Release Push-Ups should almost be a rest section, even if you are pushing from hands and knees keep the proper position mentioned in the video below. The Handstand walk ends up being around 33ft so those who are comfortable on you hands try to keep the length unbroken. You can sub this movement for a 10mBear Crawl or 4 Wall Walks. Again picking the proper progressions to keep EACH ROUND UNDER 2:30 Minutes.

**Optional Accessory Work**
Option 1:
3x400m Run
Rest 3 Minutes Between Efforts
Option 2:
3x500m Row
Rest 3 Minutes Between Efforts