4.16.2018

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Cat Cow x 10
  • T Push Up x 10
  •  Bird Dog x 5 per

Workout of the Day

A. 3 Sets

  • A1: CGBP x 6-8 @ 20X1 – Rest 60 seconds
  • A2: Single Leg KB RDL x 6-8 per @ 3011 – Rest 60 seconds

B. 3 Sets

  • B1: Dips (Rings or Bar) x 3-5 @ 4414 – Rest 60 seconds
  • B2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds

C. 3 Sets

  • C1: SA Bent Row x 6-8 per @ 2011 – Rest 60 seconds
  • C2: Double Under x max reps in 30 seconds – Rest 60 seconds

D.

  • Complete 200 Double Unders for time

-5 minute cap.

OR

  • Assault Bike for max Cals in 5 minutes.

 

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