Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Walking Lunge x 50ft
- SA Ring Row x 5 per
- T Push Up x 10
Workout of the Day
A. 3 Sets
- A1: Wtd. Step Up x 6 per – Rest 60 seconds
- A2: Rope Climb x 1-2 – Rest 60 seconds
- A3: Freestanding HS Hold or Nose to Wall HS Hold x 45-60 seconds (accumulate time if needed) – Rest 60 seconds
B. Complete 3 Sets for times of:
- Run 400m
- KBS x 21 (53/35lbs)
- Pull Up x 12
-Rest 60 seconds between.
