11.21.2016

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Dislocate x 10
  • Good Morning x 10
  • OHS x 10

Workout of the Day

A. 3 Sets

  • Nose to Wall HS Hold x 30-45 seconds (Shoulder Taps x 16-20)
  • Supinated Chin Over Bar Hold x 20 seconds (CTB if possible – accumulate time if needed)
  • Double Under x max reps in 30 seconds

B.

Alt TGU x 20 – smooth and steady

C.

In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 10 minutes of:

  • Ground to Overhead x 5 (135/95lbs)
  • Burpee over the Bar x 7

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