8.11.2015

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Dislocate x 10
  • Scap Pull Up x 5
  • SA OH KB Carry (Bottoms Up if possible) x 1 length per

Workout of the Day

EMOM for 10 minutes

  • Odd – Row 10-12/8-10 Cals
  • Even – STO x 8 (115/75)

Rest 2 minutes

EMOM for 10 minutes

  • Odd – KBS x 12 (53/35) + Double Under x 20
  • Even – Run 150m

Rest 2 minutes

EMOM for 10 minutes

  • Odd – Burpee Pull Up x 6-8
  • Even – Wallball x 10-15 (20/14)

 

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