3.29.2016

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.

 

 

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