Warm Up
Jumprope 3 minutes
3 Rounds of:
- T Push Up x 10
- Seated Wall Slide x 10
- Dislocate x 10
Workout of the Day
A. 4 Sets
- A1: Press x 4-6 @ 20X1 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds
B. 3 Sets
- B1: Dips (Rings or Bar) x max reps @ 2010 – Rest 60 seconds
- B2: Pendlay Row x 6-8 @ 2011 – Rest 60 seconds
C.
In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 10 minutes of:
- Push Press x 5 (135/95)
- Burpee over the bar x 7
-Must jump from 2 feet and land on 2 feet when clearing the bar. No stepping. Lateral Hops are fine.
