12.28.2016

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then 2 Rounds of:

  • TGU x 1 per SLOW
  • Scap Push Up x 10
  • Ring Row x 5 @ 2111

Workout of the Day

A. 4 Sets

  • A1: Press x 4-6 @ 20X1 – Rest 60 seconds
  • A2: Hollow Tuck to Extension x 30 seconds – Rest 60 seconds

B. 3 Sets

  • B1: SA OH Carry x 30m per – Rest 60 seconds
  • B2: Active Arch Bar Row x 6-8 @ 2111 – Rest 60 seconds

C. 2 Sets for times:

Rounds of 21, 15, and 9 of:

  • Wallball (20/14lbs to 10/9′ target)
  • Burpee

-REST EXACTLY 3 minutes between.

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