10.09.2018

 In Workout of the Day

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

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