4.24.2017

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

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