Warm Up 2 Rounds of: Row/Run 250m Prisoner Good Morning x 5 T Push Up x 10 Bear Crawl x 50ft Workout of the Day A. 3 Sets A1: Press x 8-10 @ 20X1 – Rest 90 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 90 seconds B. 10 minutes @ 85% of: Row …
Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: OHS x 5 @ 32X1 Bar Tap x 10 Workout of the Day A. 4 Sets A1: Front Squat x 5 @ 32X1 – Rest 60 seconds A2: Single Arm Ring Row x 6-8 per @ 2111 – Rest 60 …
Workout of the Day In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in 40 minutes of: Row 1000m Double Under x 90 Wallball x 60 (20/14lbs to 10/9′ target) Power Clean x 30 (135/95) Muscle Up x 15
