Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Seated Wallslide x 10
- T Push Up x 10
- 3pt Hinge w/pvc x 10
Workout of the Day
A. 3 Sets
- A1: Press x 8-10 @ 20X1 – Rest 60 seconds
- A2: Double Under x max reps in 30 seconds – Rest 60 seconds
B.
12 minutes @ 85% of:
- Run 200m
- Double KB Front Rack Hold x 30 seconds
- Push Up x 10
Rest/Walk 5 minutes
12 minutes @ 85% of:
- Row 200m
- Burpee Pull Up x 5 OR Burpee Muscle Up x 3
- FLR on Floor x 30 seconds
