10.02.2017

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Dislocate x 10
  • OHS x 10
  • T Push Up x 10

Workout of the Day

A. 4 Sets

  • A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds
  • A2: Alt Cossack Squat x 8-10 – Rest 60 seconds

B. 3 Sets

  • B1: Ring Support Hold x 10-15 + 3 Count Eccentric + 3 Count Bottom Hold – Rest 60 seconds
  • B2: Double Under x max reps in 30 seconds – Rest 60 seconds

C.

Complete Rounds of 21,15, and 9 for time of:

  • Wallball (20/14lbs to 10/9′ target)
  • Russian KBS (70/44lbs)
  • Box Jump Over (24/20″)

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