Upper Body: Yesterday's Workout

Tabata battle ropes (20 seconds of work, 10 seconds of rest, 8 rounds)

Weighted rope pulls(3 rounds each arm)

- strap(knot) a weight around the end of a battle rope

- grab the rope with one arm and pull until the weight is towards you, switch sides 

Weighted Rope Sprints (5 rounds)

- grab the rope and tie a kettlebell on to the middle of the rope

- sprint 50 meters with the rope wrapped over your shoulder

-walk backwards back pulling the rope

15 bicep curls 

15 shoulder press

50 mountain climbers

12 bicep curls 

12 shoulder press

40 mountain climbers 

10 bicep curls 

10 shoulder press

30 mountain climbers 

15 pushups 

15 burpees

12 pushups

12 burpees

10 pushups 

10 burpees

20 push press

20 sit ups

15 push press

15 sit ups 

10 push press 

10 sit ups 

5 push press 

5 sit ups 

20 power cleans 

20 sprinter sit ups 

15 power cleans 

15 sprinter sit ups

10 power cleans 

10 sprinter sit ups

5 power cleans 

5 sprinter sit ups 

20 Bent over row 

20 ball slams 

15 bent over row 

15 ball slams 

10 bent over row 

10 ball slams 

5 bent over row 

5 ball slams 

20 double unders 

20 Barbell Lying windshield wipers 

25 double unders 

15 barbell lying windshield wipers 

30 double unders 

10 barbell lying windshield wipers 

35 double unders 

5 barbell lying windshield wipers