Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- YTW x 5
- SA Ring Row x 5 per @ 2111
- Hi/Lo Plank 30 seconds
Workout of the Day
A. 3 Sets
- A1: CGBP x 6-8 @ 20X1 – Rest 60 seconds
- A2: Single Leg KB RDL x 6-8 per @ 3011 – Rest 60 seconds
B. 3 Sets
- B1: Dips (Rings or Bar) x 3-5 @ 4414 – Rest 60 seconds
- B2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds
C. 3 Sets
- C1: SA Bent Row x 6-8 per @ 2011 – Rest 60 seconds
- C2: Double Under x max reps in 30 seconds – Rest 60 seconds
D.
- Complete 200 Double Unders for time
OR
- Assault Bike for max Cals in 5 minutes
