4.7.2016

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Wall Walk x 5
  • Box Jump/Step Down x 5
  • Hang from Pull Up Bar x 60 seconds – accumulate if needed.

Workout of the Day

A. 4 Sets

  • A1: Push Press x 8-10 – Rest 60 seconds
  • A2: Hollow Rocks/Hold x 20-30 seconds
  • A3: Double Under x 40-50 or max reps in 30 seconds. – Rest 60 seconds

B. “Tailpipe”

In teams of 2, work to complete 3 rounds each of:

  • Partner A – Row 250m
  • Partner B – Double KB Front Rack Hold (53/35 per)

-switch after the completion of the row until each partner has completed 3 rows and 3 holds. If Partner B breaks the hold, then Partner A must stop rowing until both KB’s are back in the front rack.

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