12.08.2015

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

 

 

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