Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Dislocate x 10
- Sumo Good Morning w/PVC x 10
- Wallball x 10
Workout of the Day
A.
Every minute, on the minute, for 10 minutes:
- Odd – Deadlift x 7 @ 50% of 1RM
- Even – Run 150m
Rest/Walk 5 minutes
Every minute, on the minute, for 10 minutes:
- Odd – Wallball x 15 (20/14)
- Even – Double Under x 40-50 OR Max Reps in 30 seconds
Rest/Walk 5 minutes
Every minute, on the minute, for 10 minutes:
- Odd – Row 10-12/8-10 Cals
- Even – Burpee Over the Erg x 8-10
