Witch's titty
Warmup: 3 rds - KB complex
8x one arm swings
8x KB lunge
8x slashers
8x one arm press
repeat on other side - KB never touches the ground\
Training:
1) 10 rds
30 sec thrusters
30 sec rest
2) 5 rds
8x SBGU
12x Med ball slams
2x Double Jumps
3) 4 rds
6x one arm row
6x sandbag 1/2 moons
6x plank superman/heelraise
6x SL Deadlift
increase 2x each round
Comments:
Sorry about the 30/30 thrusters, not my idea. Not Rob's idea either. Guys should use #25, girls #15.
Double Jumps, I should attach a video for this one. Basically two explosive broad jumps done quickly and consecutively, do a 180 degree jump and do two more.
Core complex was too easy so we just kept adding 2x to each round.
