3.4.2015

 In Workout of the Day

Warm Up

Row 300m

Dynamic Drills

Then 2 Rounds

  • Ring Row x 5 @ 2111
  • Scap Push Up x 10
  • Bottoms Up KB Walk x 15m per

Workout of the Day

A. 4 Sets

  • A1: Seated Press x 4-6 reps @ 21X1 – Rest 60 seconds 
  • A2: SA Bent Row x 6-8 reps @ 21X1 – Rest 60 seconds
  • A3: Hollow Hold/Rocks x 20-30 seconds – Rest 60 seconds

B.

Every minute on the minute for 12 minutes:

  • Odd – CTB Pull Up x 7-10 OR Muscle Up x 3-4 reps
  • Even – Burpee Box Jump Over x 7

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