Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds of:
- Scap Push Up x 10
- Ring Row x 5 @ 2111
- T Push Up x 10
- Dislocate x 5
Workout of the Day
A. 4 Sets
- A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds
- A2: Double Under x max reps in 30 seconds – Rest 60 seconds
- A3: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds
B. 3 Sets
- B1: Dips (Rings or Stationary) x max reps @ 2111 – Rest 60 seconds
- B2: Ring Row x 8-10 @ 2111 – Rest 60 seconds
C.
In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of:
- Strict Pull Up x 5
- Push Up x 10
- KBS x 15 (53/35)
