12.09.2015

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)

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