Warm Up
Assault Bike or Ski 20/15 calories
Then, 2 Rounds:
- Scap Push Up x 5 + T Push Up x 5
- Scap Pull Up x 5 + Bar Tap x 5
- Good Morning x 5 + Air Squat x 5
Workout of the Day
A. 3 Sets:
- A1: CGBP x 6-8 @ 20X1 – Rest 60 seconds
- A2: Single Leg KB RDL x 6-8 per @ 3011 – Rest 60 seconds
B. 3 Sets:
- B1: Dips (Rings or Bar) x 3-5 @ 4414 – Rest 60 seconds
- B2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds
C. 3 Sets:
- C1: SA Bent Row x 6-8 per @ 2011 – Rest 60 seconds
- C2: Double Under x max reps in 30 seconds – Rest 60 seconds
D. For time:
- Complete 200 Double Unders
*5 minute cap
OR
- Assault Bike or Ski for max Cals in 5 minutes
