9.02.2015

Warm Up

Run or Row 250m

Then 2 Rounds

  • Seated Wallslide x 10
  • Scap Push Up x 10
  • Dislocate x 10

Workout of the Day

A. 4 Sets

  • A1: CGBP x 3-4 @ 20×1 – Rest 60 seconds
  • A2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds

B. 3 Sets

  • B1: Dips (rings or bar) x max reps @ 2011 – Rest 60 seconds
  • B2: SA Bent Row x 8-10 per @ 2111 – Rest 60 seconds

C.

In teams of 2, with only 1 person working at a time, complete as many reps/cals as possible of:

  • 4 minutes – Row for Calories
  • 60 seconds – Rest
  • 4 minutes – Double Under x max reps
  • 60 seconds – Rest
  • 4 minutes – Thruster x max reps (95/65)

 

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