Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Dislocate x 10
- T Push Up x 10
- Wtd External Rotation x 10 per @ 2020
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. In teams of 2, alternate movements to complete as many rounds and reps as possible in 12 minutes of:
- KB Thruster x 12 (44/35# per)
- Run 150m
- Double Under x 30
