Warm Up
Row, Bike or Ski x 90 seconds (:30 easy/:30 moderate/:30 hard)
Then, 2 Rounds of:
- Bar Tap or Knees to Elbow x 8
- Ring Push Up x 8
- SA OH DB Carry x 50 feet/per
Workout of the Day
A. 6 Sets – CGBP @ 20X1
- Set 1 – 3 Reps @ 65% of Possible 1RM
- Set 2 – 2 Reps @ 75% of Possible 1 RM
- Set 3 – 1 Rep @ 85% of Possible 1 RM
- Set 4 – 1 Rep @ 90%
- Set 5 – 1 Rep @ 92%
- Set 6 – 1 Rep @ 95%
Rest 2-3 minutes between
B. Complete as many rounds and reps as possible in 12 minutes of:
- TTB x 8
- Push Up x 10
- SA DB Hang C & J x 12 (6 per @ 50/35lbs)
C. Reverse Plank – Accumulate 2 minutes
