8.28.2019

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

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