10.19.2016

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Dislocate x 10
  • Seated Wallslide x 10
  • Single Arm KB Thruster x 5 per

Workout of the Day

A. 4 Sets

  • A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds
  • A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds

B. 3 Sets

  • Dips (Rings or Bar) x max reps @ 3111 – Rest 90 seconds

C. 3 Sets for Max Reps/Cals

  • 60 Seconds – Row for Calories
  • 30 Seconds – Rest
  • 60 Seconds – Thruster (45/35)
  • 30 Seconds – Rest
  • 60 Seconds – Double Under
  • 30 Seconds – Rest

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