12.17.2019

Warm Up

2 Rounds of:

  • Run 150m
  • Burpee Broad Jump 5
  • Supinated Ring Row x 10
  • Wall Walk x 2

Workout of the Day

A. 4 Sets:

  • A1: Chin over bar hold x 20 seconds (CTB if possible) – alternate between pronated and supinated each set. – Rest 45 seconds
  • A2: Side Bridge x 30-45 seconds per. – Rest 45 seconds

B. 20 minutes @ 80% of:

  • Single Arm Farmer Carry x 100ft (Left)
  • SA OH KB Carry x 100ft (Right)
  • Strict Rings to Chest Pull Up x 5
  • SA FC x 100ft (Right)
  • SA OH KB Carry x 100ft (Left)
  • Bulgarian Goat Bagger x 10

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