12.18.2017

 In Workout of the Day

Warm Up

2 Rounds of:

  • Row 200/150m (No Straps)
  • Wall Walk x 2
  • T Push Up x 10

Workout of the Day

A. 4 Sets

  • A1: Press x 6-8 @ 20X1 – Rest 60 seconds
  • A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds

B. 3 Sets

  • B1: SA Bent Row x 6-8 per @ 2111 – Rest 60 seconds
  • B2: Russian KBS x 15-20 – Rest 60 seconds

C. 3 Sets

Against a 4 minute clock:

  • Row 500m or Assault Bike 25/20 Cals
  • Burpee to Target x 15 (2 hand touch to 6″ target)
  • CTB Pull Up x max reps in time remaining

Rest 4 minutes between.

 

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