4.5.2016

Warm Up

Run or Row 250m

Then

  • 1 length Bear Crawl
  • Seated Wallslide x 10
  • 1 length Burpee Broad Jump
  • T Push Up x 10

Workout of the Day

A. 4 Sets

  • A1: CGBP x 8-10 @ 20X1 – Rest 60 seconds
  • A2: Hollow Hold/Rocks x 30 seconds – Rest 60 seconds

B. 3 Sets

  • B1: Dips (Rings or Bar) x 6-8 @ 2110 – Rest 60 seconds
  • B2: Supinated Ring Row x 8-10 @ 2111 – Rest 60 seconds

C.

In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 12 minutes of:

  • STO x 10 (115/75)
  • Burpee x 10
  • Row 10 Cals

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