2.19.2016

Warm Up

Row 300m

Dynamic Drills

Then 2 Rounds of:

  • Dislocate x 10
  • Scap Pull Up x 10
  • Step Up x 10 (5 per)
  • Support Hold on Rings or Bar x 20 seconds

Workout of the Day

A. 3 Sets for Quality of:

  • A1: Toes to Bar x 10
  • A2: Alt Pistol x 6-10
  • A3: Ring Dips x 8-10
  • A4: TGU x 2 per

B. For time:

  • Row 50 Cals
  • KBS x 40 (53/35)
  • Box Jump/Step Down x 30
  • Burpee Pull Up x 20
  • Double Under x 100 (Singles x 3)

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