3.03.2016

Warm Up

Run or Row 250m

Then 2 Rounds of:

  • Walking Lunge x 1 length
  • Wall Walk x 2
  • Scap Pull Up x 5

Workout of the Day

A. 4 Sets

  • Rope Climb x 2
  • HS Walk x max distance OR Nose to Wall Hold w/ shoulder taps x 16-20
  • Single Leg Box Jump x 3 per

B. EMOM for 12

  • Min 1 – FLR x 30-40 seconds
  • Min 2 – Hollow Rocks/Hold x 20-30 seconds
  • Min 3 – Run 150m or Row 200m

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