8.28.2015

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)

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