1.18.2016

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.

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