12.14.2015

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then 2 Rounds of:

  • Scap Push Up x 10
  • Ring Row x 5 @ 2111
  • T Push Up x 10
  • Dislocate x 5

Workout of the Day

A. 4 Sets

  • A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds
  • A2: Double Under x max reps in 30 seconds – Rest 60 seconds
  • A3: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds

B. 3 Sets

  • B1: Dips (Rings or Stationary) x max reps @ 2111 – Rest 60 seconds
  • B2: Ring Row x 8-10 @ 2111 – Rest 60 seconds

C.

In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of:

  • Strict Pull Up x 5
  • Push Up x 10
  • KBS x 15 (53/35)

 

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