Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Dislocate x 10
- OHS x 10
- Scap Push Up x 10
Workout of the Day
A. 4 Sets
- A1: OHS x 8 @ 30X1 – Rest 60 seconds
- A2: Double Under x 40-50 or max reps in 40 seconds – Rest 60 seconds
- A3: Side Bridge x 30 seconds per – Rest 60 seconds
B. 3 Sets
Against a 4 minute clock:
- Row 500m
- Burpee over the Erg x 10
- Thruster x max reps in time remaining (95/65)
Rest EXACTLY 4 minutes between.
