Week #2 of Session #16

Week 2 – Day 1
"If you have an hour, will you not improve that hour, instead of idling it away?" - Lord Chesterfield

A – Calisthenics and Planking
B – Let the Countdown Begin
Spiderman Push-ups
Slide Lunges (per leg)
Turkish Get-ups w/implement
21-18-15-12-9-6-3
* 75 Jump Rope after 21, 15, 9, 3
* 2 Laps After 18, 12, 6
C – Cool Down and Stretching

Week 2 – Day 2
"There are countless ways of attaining greatness, but any road to reaching one's maximum potential must be built on a bedrock of respect for the individual, a commitment to excellence, and a rejection of mediocrity." - Buck Rodgers

A – Dynamic Warm-up and Hip Mobility
B – My, oh my…
AMRAP in 20 Minutes:
15 KB Swings
15 Jumping Med Ball Slams
15 Box Jumps (or 15 Bulgarian Squats per leg)
15 Side Plank Tube Rows (per side)
15 Yard Broad Jump Burpee
C – Cool Down and Stretching

Week 2 – Day 3
"Swing hard, in case they throw the ball where you're swinging." - Duke Snider

A – Calisthenics and Planking
B – Partner Wheelbarrow Sprints
C – Round and round
4 Rounds for Time of:
25 Push-ups
20 Dips
15 Single Leg DB Dead lifts
10 Burpees
5 Low Rows
1 10 yards Lane Pass Spider Crawl (Keep the Hips Down)
D – Cool Down and Stretching

Week 2 – Day 4
"It is not how much we have, but how much we enjoy...." - Charles H. Spurgeon

A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with burpees
C – WOD
4 Rounds for Time of:
50 Jump Rope
25 KB Swings
50 Bicycles or Reverse Crunches
25 DB Thrusters
D – Cool Down and Stretching