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
