10.01.2018

 In Workout of the Day

Warm Up

In teams of 2, partners alternate sets of 20 to complete 40 total Jumping Jacks

Then,

In teams of 2, partners alternate reps 1:1 to complete a total of 20 Burpees

Then 2 Rounds each of:

  • Partner A – T Push Ups x 10
  • Partner B – Hang from Bar 30 seconds

Workout of the Day

A. 3 Sets

  • A1: CGBP x 6-8 @ 20X1 – Rest 60 seconds
  • A2: Side Bridge x 30 seconds per – Rest 60 seconds

B. 3 Sets

  • B1: Ring Support Hold x 10-15 + 3 Count Eccentric + 3 Count Bottom Hold – Rest 60 seconds
  • B2: Russian KBS x 15-20 – Rest 60 seconds

C. In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of:

  • Ground to Overhead x 5 (115/75lbs)
  • Bar Facing Burpee x 10
  • Run 150m

 

 

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