Warm Up
Jumprope 3 minutes
Dynamic Drills – Upper Body
Then 2 Sets
- Y,T,W x 10
- Arch Body Hold x 20 seconds
Workout of the Day
A. 4 Sets
- A1: CGBP x 6-8 @ 20X1 – Rest 60 seconds
- A2: Side Bridge x 30-45 per – Rest 60 seconds
B. 3 Sets
- B1: Chin Up x max reps – Rest 45 seconds
- B2: Hollow/Arch Rolls x 20-30 seconds
C.
In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:
- Pull Up x 7 (CTB if possible)
- Push Up x 7 OR HSPU x 5 (Strict)
- Box Jump Over x 7 (24/20)
