5.10.2017

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then 2 Rounds of:

  • Seated Wallslide x 5 @ 3030
  • T Push Up x 10
  • SA KBS x 5 per

Workout of the Day

A. 5 Sets

  • A1: CGBP x 3-4 @ 20X1 – Rest 60 seconds
  • A2: Hollow Body Flutter Kicks x 30-45 seconds – Rest 60 seconds

B. 3 Sets

  • B1: Supinated Ring Row x 8-10 @ 2111 – Rest 60 seconds
  • B2: Double Under x max reps in 30 seconds – Rest 60 seconds

C. In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of:

  • KBS x 15 (53/35lbs)
  • Burpee Box Jump or Step Over x 10 (24/20″)
  • Run 400m

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