8.5.2015

Warm Up

Jumprope 3 minutes

Then:

  • Dislocate x 10
  • Scap Push Up x 10
  • Scap Pull Up x 5

Workout of the Day

A. 4 Sets

  • A1: CGBP x 6-8 @ 20X1 – Rest 60 seconds
  • A2: Side Bridge x 30-45 seconds per – Rest 60 seconds

B. 3 Sets

  • B1: Weighted Pull Up x 3-5 @ 2110 – Rest 60 seconds
  • B2: SA Bent Row x 6-8 per @ 2111 – Rest 60 seconds

C. For time:

  • 4 Rounds of Cindy
  • Run 400m
  • 3 Rounds of Cindy
  • Run 400m
  • 2 Rounds of Cindy
  • Run 400m
  • 1 Round of Cindy
  • Run 400m

– 1 Round of Cindy is : Pull Up x 5, Push Up x 10, Squat x 15.  22 minute cap.

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