7.21.2017

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Walking Lunge x 1 length
  • Scap Pull Up x 5
  • Bear Crawl x 1 length
  • Scap Push Up x 5

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
  • Double Under x max reps in time remaining

(Score total number of DU performed.)

 

 

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