11.09.2018

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • SA Ring Row x 5 per @ 2011
  • Burpee Broad Jump x 3
  • Wall Walk x 1

Workout of the Day

A. 3 Sets

  • Freestanding Handstand Practice OR Nose to Wall HS Hold x 45-60 seconds
  • Deck Squat x 6-8
  • Rope Climb x 1-2

B. In teams of 3, complete 3 each of:

  • Row 25/20 Cals
  • Run 150m w/ Medball (20/14lbs)
  • Shoulder to Overhead x 10 (115/75lbs)

-waterfall start.

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