11.24.2015

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Dislocate x 10
  • T Push Up x 10
  • SA Bottoms Up KB Carry x 1 length per

Workout of the Day

A. 5 Sets

  • A1: Push Press x 4-6 – Rest 60 seconds
  • A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds
  • A3: Double Under x max reps in 30 seconds – Rest 60 seconds

B.

In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:

  • Ground to Overhead x 3 (155/105)
  • Burpee Over the Bar x 6
  • KBS x 9 (70/44)

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