10.13.2017

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Walking Lunge x 50ft
  • SA Ring Row x 5 per
  • T Push Up x 10

Workout of the Day

A. 3 Sets

  • A1: Wtd. Step Up x 6 per – Rest 60 seconds
  • A2: Rope Climb x 1-2 – Rest 60 seconds
  • A3: Freestanding HS Hold or Nose to Wall HS Hold x 45-60 seconds (accumulate time if needed) – Rest 60 seconds

B. Complete 3 Sets for times of:

  • Run 400m
  • KBS x 21 (53/35lbs)
  • Pull Up x 12

-Rest 60 seconds between.

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