Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Dislocate x 10
- Bar Tap x 10
- Alt Box Step Up/Step Down x 10
Workout of the Day
A. 3 Sets
- A1: Pronated Chin Over Bar Hold (CTB if possible) x 15-20 seconds – Rest 45 seconds
- A2: FLR x 45-60 seconds – Rest 45 seconds
- A3: Alt. Cossack Squat x 8-10 – Rest 45 seconds
B. Complete as many rounds and reps as possible in 20 minutes @ 85% of:
- Wall Walk x 3
- Burpee Pull Up x 6
- Box Jump Over x 9 (24/20″)
- Run 150m
- Double Under x 30
