6.22.2015

 In Workout of the Day

Warm Up

Jumprope 3 minutes

3 Rounds of:

  • T Push Up x 10
  • Seated Wall Slide x 10
  • Dislocate x 10

Workout of the Day

A. 4 Sets

  • A1: Press x 4-6 @ 20X1 – Rest 60 seconds
  • A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds

B. 3 Sets

  • B1: Dips (Rings or Bar) x max reps @ 2010 – Rest 60 seconds
  • B2: Pendlay Row x 6-8 @ 2011 – Rest 60 seconds

C.

In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 10 minutes of:

  • Push Press x 5 (135/95)
  • Burpee over the bar x 7

-Must jump from 2 feet and land on 2 feet when clearing the bar.  No stepping. Lateral Hops are fine.

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