4.17.2017

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.

Leave a Comment

Your email address will not be published.