4.23.2018

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Dislocate x 10
  • T Push Up x 10
  • SA Ring Row x 5 per @ 2011

Workout of the Day

A. 4 Sets

  • A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds
  • A2: Hollow Body Flutter Kicks x 30-45 seconds – Rest 60 seconds

B. 3 Sets

  • B1: Dips (Rings or Bar) x 3-5 @ 4414 – Rest 60 seconds
  • B2: Supinated Ring Row (As Horizontal as Possible) x 8-10 @ 2111 – Rest 60 seconds

C. 4 Sets

Against a 2 minute clock:

Complete as many rounds and reps as possible of:

  • Pull Up x 5
  • Push Up x 7
  • Russian KBS x 9 (53/35lbs)

Rest 1 minute between rounds and pick up where you left off.  Score is total rounds plus reps.

 

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