Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds of:
- Walking Lunge x 1 length
- Scap Pull Up x 5
- T Push Up x 10
Workout of the Day
A. 4 Sets
- A1: Alt Front Racked Reverse Lunges x 10 – Rest 90 seconds
- A2: Push Press x 6-8 – Rest 90 seconds
- A3: Strict Chin Up x max reps @ 2011 – Rest 90 seconds
B. For max reps/cals
- 4 minutes – Row for Calories
- 60 seconds – Rest
- 3 minutes – Double Under x max reps
- 60 seconds – Rest
- 2 minutes – Burpee Pull Up OR Burpee Muscle Up x max reps
- 60 seconds – Rest
- 1 minute – KB Thruster x max reps (44/26 per hand)
