8.25.2016

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then 2 Rounds of:

  • Scap Push Up x 5
  • Box Jump/Step Down x 5
  • SA KB Press x 5 per

Workout of the Day

A. 4 Sets

  • A1: Push Press x 8 – Rest 60 seconds
  • A2: Hollow Rocks/Hold x 30 seconds

B. 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)
  • Box Jump Over x 5 (24/20)

-Partner B may begin as soon as the rower is available.

C. 3 Sets

  • Thumbs Up Reverse Fly x 8-10

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