9.30.2016

Warm Up

Jumprope 3 minutes

Then 1 Round of:

  • Inchworm x 3
  • T Push Up x 10
  • Walking Lunge x 1 length

Workout of the Day

A. 3 Sets

  • A1: Snatch Grip RDL x 6-8 @ 3011 – Rest 60 seconds
  • A2: Seated SA KB Press x 6-8 per @ 21X1 – Rest 60 seconds
  • A3: Wtd. Step Up x 6-8 per – Rest 60 seconds
  • A4: Ring Row x 6-8 @ 2111 (As Horizontal as Possible) – Rest 60 seconds3

B. 4 Sets

Against a 3 minute clock:

  • Run 400m or Row 500m
  • Double Unders x max reps
  • Rest 3 minutes between

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