Warm Up
Jump Rope 3 minutes
Then, 2 Rounds:
- Prisoner Good Morning x 10
- Shoulder Taps in Plank x 20
- Supinated Hang x 20 seconds
Workout of the Day
A. 3 Sets:
- A1. Nose to Wall HS Hold x 30-45 seconds (Shoulder Taps x 16-20)
- A2. Supinated Chin Over Bar Hold x 20 seconds (CTB if possible – accumulate time if needed)
- A3. Double Under x max reps in 30 seconds
B. Alt TGU x 20 – smooth and steady
C. In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 10 minutes of:
- Power Clean x 5 (135/95)
- Bar Facing Burpee x 7
