Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- SA Ring Row x 5 per @ 2011
- T Push Up x 10
- SA Bottoms Up KB Carry 90/90 x 50ft per
Workout of the Day
A. 3 Sets
- A1: Supinated Chin over Bar Hold (CTB if possible) x 20 seconds – Rest 60 seconds
- A2: Hollow to Arch Rolls x 30-45 seconds – Rest 60 seconds
- A3: Double Under x max reps in 30 seconds – Rest 60 seconds
B.
10 minutes @ 85% of:
- Strict Chin Up x 5/3 (CTB if possible)
- SA Farmers Carry x 30m per
- Run 150m or Air Bike 10/8 Cals
Rest/Walk 5 minutes
10 minutes @ 85% of:
- Wallball x 10 (20/14lb to 10/9′ target)
- Row 15 Strokes @ 2k pace
- FLR on Floor x 30 seconds
