10.17.2018

 In Workout of the Day

Warm Up

Run 400m

Then 2 Rounds of :

  • Dislocate x 10
  • 3pt PVC Hinge x 10
  • T Push Up x 10

Workout of the Day

A. 4 Sets

  • A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds
  • A2: Side Bridge x 30-45 seconds per – Rest 60 seconds

B. 3 Sets

  • B1: Dips (Rings or Stationary) x max reps @ 2111 – Rest 60 seconds
  • B2: Banded Face Pull x 10-12 @ 3111 – Rest 60 seconds

C. 3 Sets

Against a 3 minute clock:

  • Run 400m
  • KBS x 21 (53/35)
  • Burpee Muscle Up OR Burpee CTB Pull Up x max reps

Rest 3 minutes between.

Leave a Comment