9.26.2017

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Scap Pull Up x 5
  • Dislocate x 10
  • OHS x 10

Workout of the Day

A. 3 Sets

  • A1: Supinated Chin over Bar Hold (CTB if possible) x 20 seconds – Rest 60 seconds
  • A2: Hollow to Arch Rolls x 30-45 seconds – Rest 60 seconds
  • A3: Double Under x max reps in 30 seconds – Rest 60 seconds

B.

10 minutes @ 85% of:

  • Strict Chin Up x 5/3 (CTB if possible)
  • SA Farmers Carry x 30m per
  • Run 150m

Rest/Walk 5 minutes

10 minutes @ 85% of:

  • Wallball x 10 (Unbroken – as heavy as possible)
  • Row 15 Strokes @ 2k pace
  • FLR on Floor x 30 seconds

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