1.07.2019

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Cat Cow x 10
  • Prone Kneeling T Spine Rotation x 5 per
  • T Push Up x 10
  • Scap Pull Up x 5

Workout of the Day

A. 4 Sets

  • A1: Press x 4-6 @ 20X1 – Rest 60 seconds
  • A2: Side Bridge x 30 seconds per – Rest 60 seconds

B. 3 Sets

  • B1: Strict Rings to Chest Pull Up x 4-6 @ 2011 (False Grip if possible) – Rest 60 seconds
  • B2: Hollow Rocks x 20-30 seconds – Rest 60 seconds

C. Complete as many rounds and reps as possible in 10 minutes of:

  • Double Under x 30
  • Wallball x 20 (20/14lbs to 10/9′ target)
  • HSPU x 10 OR Hand Release Push Up

D. Complete 40 reps of UNBROKEN Push Ups with hands elevated on a box or on a barbell in the rack. Choose a height for your hands that will allow you to complete the reps UNBROKEN with perfect posture and mechanics.

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