9.27.2017

 In Workout of the Day

Warm Up

Run 250m

Then 2 Rounds of:

  • Scap Push Up x 10
  • SA Bottoms Up KB Carry x 50ft. per
  • Reverse Plank x 30 seconds

Workout of the Day

A. 4 Sets

  • A1: CGBP x 6-8 @ 20X1
  • A2: Alt. Spider Man Climbs x 12-16 – Rest 60 seconds

B. 3 Sets

  • B1: Ring Support Hold x 10-15 + 3 Count Eccentric + 3 Count Bottom Hold – Rest 60 seconds
  • B2: High Knees x 50ft
  • B3: Butt Kickers x 50ft

C. 3 Rounds for time of:

  • Run 400m
  • KBS x 21 (53/35lbs)
  • Push Up x 15/10

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