6.3.2015

 In Workout of the Day

Warm Up

In teams of 3, alternate movements to complete 3 rounds each of:

  • Partner A – Run or Row 200
  • Partner B – Hang from bar (cycle between deadhang and lat active)
  • Partner C – Nose to Wall HS Hold or FLR

Workout of the Day

A. 4 Sets

  • A1: Press x 4-6 reps @ 20X1 – Rest 60 seconds
  • A2: Russian KBS x 12-15 – Rest 60 seconds
  • A3: Side Bridge x 30 seconds per – Rest 60 seconds

B.

In teams of 2, partners alternate full rounds to complete 5 each of:

  • CTB Pull Up x 8
  • Shoulder to Overhead x 8 (115/75)
  • Box Jump Over x 8 (24/20″)

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