7.13.2018

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Walking Lunge x 50ft
  • SA Ring Row x 5 @ 2011

Workout of the Day

A. 4 Sets

  • A1: Ring Pull Up x 3-5 (Rings to Chest) – Rest 45 seconds
  • A2: L-Sit Tuck to Extension x 7-10 reps (extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)
  • A3: SA Bent Row x 6-8 per @ 2111 – Rest 45 seconds
  • A4: Tall Box Jump x 1.1.1 – Rest 2-3 seconds between jumps – Rest 45 seconds

B. EMOM for 10 minutes

  • Alt. Reverse Lunge w/ Goblet Hold x 10 (70/44lbs)
  • Double Under x max reps in time remaining

-Score is the total number of Dubs.  You may Sub AbMat Sit Ups for the DU’s.

 

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