Warm Up
Row or Run 250
Then
- 1 length Bear Crawl
- Scap Push Up x 10
- 1 length Burpee Broad Jump
- T Push Up x 10
Workout of the Day
A. 4 Sets
- A1: CGBP x 8-10 @ 20X1 – Rest 60 seconds
- A2: Hollow Hold/Rocks x 30 seconds – Rest 60 seconds
B. 3 Sets
- B1: Dips (Rings or Bar) x 6-8 @ 2110 – Rest 60 seconds
- B2: Ring Row x 8-10 @ 2111 – Rest 60 seconds
C. 3 Rounds
- 60 seconds – Row for Cals
- 30 seconds – Rest
- 60 seconds – KBS
- 30 seconds – Rest
- 60 seconds – Burpee Box Jump
- 30 seconds – Rest
-Score is total number of reps.
