Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- YTW x 5
- 3pt PVC Hinge x 10
- Dip Support Hold x 15 seconds
Workout of the Day
A. 4 Sets
- A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds
- A2: Hollow Body Flutter Kicks x 30-45 seconds – Rest 60 seconds
B. 3 Sets
- B1: Dips (Rings or Bar) x 3-5 @ 4414 – Rest 60 seconds
- B2: Supinated Ring Row (As Horizontal as Possible) x 8-10 @ 2111 – Rest 60 seconds
C. 4 Sets
Against a 2 minute clock:
Complete as many rounds and reps as possible of:
- Pull Up x 5
- Push Up x 7
- Russian KBS x 9 (53/35lbs)
Rest 1 minute between rounds and pick up where you left off.
