11.29.2016

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Dislocate x 10
  • Seated Wallslide x 10
  • T Push Up 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, then:

12 minutes @ 85% of:

  • Row 200m
  • Burpee Pull Up x 5
  • FLR x 30 seconds

 

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