Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds
- Ring Row x 10 @ 2010
- T Push Up x 10
- Push Press x 10 (45/35)
Workout of the Day
A. 4 Sets
- A1: CGBP x 4-6 reps @ 30X1 – Rest 60 seconds
- A2: Weighted Pull Up x 3-4 reps @ 2010 – Rest 60 seconds
- A3: Hollow Hold/Rocks x 20-30 seconds – Rest 60 seconds
B. 3 Sets
Against a 4 minute clock:
- Row 500m or Run 400m
- Shoulder to Overhead x 10 reps (95/65)
- Double Unders x max reps in time remaining
Rest 4 minutes between sets
