Group Class – Tue, Dec 6

BIO Community Fitness- King George – Group Class

Donny (Time)

21-15-9-9-15-21 Reps, For Time

Deadlifts (225/155 lb)

Burpees
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here

Double Under Challenge Day 4 (Checkmark)

1. Rope Control

3 rounds for quality:

Round 1:  MEDIUM  rope

Round 2:  HEAVY  rope

Round 3:  MEDIUM  rope

30 seconds “Speed Singles”  ▶️  (as fast as possible)

30 seconds rest

30 seconds “Penguin Clap”  ▶️

30 seconds rest

2. Jump Control

Every 2 minutes for 10 minutes (5 sets) perform 1x or 2x ” Jump Confusion Complex ” with  MEDIUM  rope .

Each complex includes:

5x “Pogo Stick” Jumps

5x “Piking” Jumps

5x “Donkey Kicking” Jumps

5x “Pogo Stick” Jumps