6.08.2015

 In Workout of the Day

Warm Up

Row or Run 250m

Then, 2 Rounds of:

  • Bear Crawl x 1 length
  • Scap Push Up x 10
  • Wall Walk x 2

Workout of the Day

A. 4 Sets

  • A1: Press x 4-6 @ 20X1 – Rest 60 seconds
  • A2: X Band Walk x 10 steps per – Rest 60 seconds

B. 3 Sets

  • B1: Dips (Rings or Stationary) x max reps @ 2010 – Rest 60 seconds
  • B2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds

C.  For time:

  • Row 500m or Run 400m
  • KBS x 40 (53/35)
  • Shoulder to Overhead x 30 (95/65)
  • Box Jump/Step Down x 20 (24/20″)
  • Burpee Pull Up x 10

-12 minute CAP.

 

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