9.12.2018

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Seated Wallslide x 10
  • 3pt PVC Hinge x 10
  • Ring Support Hold x 10-15 seconds

Workout of the Day

A. 3 Sets

  • A1: SA DB Bench Press x 8-10 per @ 21X1 – Rest 60 seconds
  • A2: Hollow Tuck to Extension x 30 seconds – Rest 60 seconds

B. 3 Sets

  • B1: Dips (Rings or Stationary) x 6-8 @ 3311 – Rest 60 seconds
  • B2: Double Under x max reps in 30 seconds – Rest 60 seconds

C. In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 10 minutes of:

  • TTB x 8
  • Push Up x 10
  • Russian KBS x 12 (70/44lbs)

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