10.17.2017

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Scap Pull Up x 10
  • SA Bottoms Up KB Carry x 50ft per

Workout of the Day

A. 3 Sets

  • A1: Bar Tap x 8-10 – Rest 30 seconds
  • A2: Hollow Tuck to Extension x 30-45 seconds – Rest 30 seconds

B. 3 Sets

  • B1: Weighted Pull Up x 3-4 @ 20X1 – Rest 60 seconds
  • B2: SA Farmers Carry x 100ft per – Rest 60 seconds

C. Every minute on the minute, for 16 minutes (4 Sets):

  • Min 1 – Pull Up x 10 + Double Under x 20
  • MIn 2 – Run 150m
  • Min 3 – DB Burpee x 10 (50/35lbs)
  • Min 4 – Row 12-15/10-12 Cals

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