10.10.2017

 In Workout of the Day

Warm Up

In teams of 3, complete 2 Rounds each of:

  • Row 250/200m
  • Scap Push Up x 5 + Active Hang from Pull Up Bar
  • Jumprope Singles

-Rotate stations when the rowing partner completes the distance.

Workout of the Day

A. 3 Sets

  • A1: Pronated Chin Over Bar Hold (CTB if possible) x 15-20 seconds – Rest 45 seconds
  • A2: FLR x 45-60 seconds – Rest 45 seconds
  • A3: Alt. Cossack Squat x 8-10 – Rest 45 seconds

B. Complete as many rounds and reps as possible in 20 minutes @ 85% of:

  • Wall Walk x 3
  • Burpee Pull Up x 6
  • Box Jump Over x 9 (24/20″)
  • Run 150m
  • Double Under x 30 OR 30 seconds of max reps/attempts.

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