Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Dislocate x 10
- T Push Up x 10
- 3 Point Hip Hinge x 10 w/pvc
Workout of the Day
A. 4 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: Russian KBS x 15 – Rest 60 seconds
D.
Complete 200 Double Unders for time
-5 minute cap.
