5.18.2016

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • TGU x 1 per (SLOW)
  • T Push Up x 10
  • Ring Row x 5 @ 2111

Workout of the Day

A. 5 Sets

  • A1: CGBP x 3 @ 20X1 – Rest 60 seconds
  • A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds

B. 3 Sets

  • B1: Wide Grip Pull Up x 3-5 – Rest 45 seconds
  • B2: Chin Up x max reps – Rest 2 minutes

C.

In teams of 3, complete as many rounds and reps as possible in 15 minutes of:

  • Row 20/15 Cals
  • Shoulder to Overhead x 10 (115/75)

-as soon as the rower is available, the next teammate may jump in. Your team’s score is the total number of calories rowed.

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