1.24.2020

Warm Up

2 Rounds:

  • Jump Rope 60 seconds
  • Hang From Bar x 30 seconds
  • FLR x 20 seconds
  • Box Step Over x 10

Workout of the Day

A. 3 Sets:

  • A1: Weighted Step Up x 6 per – Rest 45-60 seconds
  • A2: Wide Grip Pull Up x 6-10 @ 2111 – Rest 45-60 seconds
  • A3: Double Under x 40-50 or max reps in 45 seconds – Rest 45-60 seconds
  • A4: Supinated Ring Row x 8-10 @ 2111 – Rest 45-60 seconds

B. For time:

  • Row 250m
  • Burpee Box Jump Over x 10 (24/20″)
  • Run 250m

Rest 2 minutes, then:

  • Run 400m
  • Burpee Box Jump Over x 20 (24/20″)
  • Row 500m

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