3.22.2017

Warm Up

Row 250m

Then 2 Rounds of:

  • Wall Walk x 2
  • Squat Jump x 4
  • Hollow Rock/Hold x 20 seconds

Workout of the Day

A. 3 Sets for Quality

  • Nose to Wall HS Hold x 30-45 seconds
  • False Grip Ring Pull Up x 2-3 (Rings to Chest if possible)
  • Roll to Candlestick x 3-5

B. 4 Sets

  • Push Press x 4-6 – Rest 2 minutes

C. In teams of 2, with only 1 person working at a time, complete the following:

  • Farmers Carry x 400m (70/44lbs per hand)
  • Row 100 Cals
  • Wallball x 75 (20/14lbs to 10/9′ target)
  • Burpee Box Jump Over x 30 (24/20″)

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