8.09.2016

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Scap Pull Up x 5
  • Dislocate x 10

Workout of the Day

A. 3 Sets for Quality

  •  Bar Tap x 12
  •  Hollow to Arch Rolls x 12
  • Freestanding HS Kick Ups/Hold practice or Nose to Wall Hold x 30 seconds

B. 3 Sets

  • Weighted Pull Up x 2 @ 21X0 OR Pull Up Negative x 2 @ 52A1 – Rest 90 seconds

C. For time:

  • Double Under x 100
  • Muscle Up x 10 OR Burpee Pull Up x 15
  • Double Under x 80
  • CTB Pull Up x 20
  • Double Under x 60
  • Pull Up x 30

-10 minute Cap

OR – Complete 4 Rounds for time of:

  • Double Under x 60 (120 Singles)
  • Ring Row x 15 OR Jumping CTB x 15

 

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