10.26.2015

Warm Up

Jumprope 3 minutes

Then, In teams of 3, work together to complete 2 Rounds each of:

  • Partner A – Row or Run 250m (Run 1 Round and Row 1 Round)
  • Partner B – Hold FLR + 10 Scap Push Ups
  • Parnter C – Hang from Pull Up Bar + 10 Scap Pull Ups

-Rotate when the running/rowing partner has completed the distance until all partners have completed 2 rounds of each.

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: Double Under x max reps in 30 seconds – Rest 60 seconds

B. Every 6 minutes for 18 minutes (3 Sets)

  • Run 400m or Row 500m
  • Pull Up x 15 (CTB if possible)
  • STO x 15 (115/75)

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