9.19.2016

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Dislocate x 10
  • Seated Wallslide x 10 @ 3030
  • T Push Up x 10

Workout of the Day

A. 4 Sets

  • A1: CGBP x 6-8 @ 20X1 – Rest 60 seconds
  • A2: TGU x 1 per (SLOW) – Rest 60 seconds

B. 3 Sets

  • B1: Dips (Rings or Bar) x 8-10 @ 31X1 – Rest 60 seconds
  • B2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds

C.  In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 12 minutes of:

  • Russian KBS x 15  (53/35)
  • Push Up x 12/10
  • Box Jump Over x 9 (24/20″)

Leave a Comment

Your email address will not be published.