10.19.2015

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then 2 Rounds

  • Seated Wallslide x 10
  • Scap Push Up x 10
  • Ring Row x 10 @ 2111

Workout of the Day

A. 4 Sets

  • A1: Press x 4-6 @ 20×1 – Rest 60 seconds
  • A2: Hollow Rocks/Hold x 30-40 seconds – Rest 60 seconds
  • A3: A3: Double Under x max reps in 30 seconds – Rest 60 seconds

B. 3 Sets

  • B1: Ring Row x 8-10 @ 2111 (as horizontal as possible) – Rest 60 seconds
  • B2: Ring Support Hold x 20-30 seconds (accumulate time if needed and try to turn the rings out 45 degress) – Rest 60 seconds

C.

3 Rounds for time of:

  • Perfect Push Up x 10 OR HSPU x 10 (Strict)
  • Pull Up x 20
  • Run 300m

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