Montclair 4/14/2017

GUERRILLA FITNESS

Skill/Core
Every minute on the minute for 9 minutes, alternate between:
30secs. Hollow hold
30secs. Double under practice
30secs. Strict pull-ups
Note: 30sec Rest after each

Strength Training
Every minute on the minute for 10 minutes,
Deadlift 3-5 reps

Fitness/Performance Workout of the Day
1mile (Time trial for Endurance class)
Then…
5 Rounds of
5 Pull-ups
10 Push-ups
15 Squats

Post results to Wodify.

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GUERRILLA HIIT

Workout
10 rounds
1 Minutes max wallballs/push-ups/ball slams/1/2 burpees/dumbbell ground to overhead
1 Minute max bike/row/jumprope
1 Minute plank
1 Minute rest

*Alternate WB’s/PU’s?Slams/Burpees/G2O/Bike/Row/Rope each round

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