Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Wall Walk x 5
- Box Jump/Step Down x 5
- Hang from Pull Up Bar x 60 seconds – accumulate if needed.
Workout of the Day
A. 4 Sets
- A1: Push Press x 8-10 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 20-30 seconds
- A3: Double Under x 40-50 or max reps in 30 seconds. – Rest 60 seconds
B. “Tailpipe”
In teams of 2, work to complete 3 rounds each of:
- Partner A – Row 250m
- Partner B – Double KB Front Rack Hold (53/35 per)
-switch after the completion of the row until each partner has completed 3 rows and 3 holds. If Partner B breaks the hold, then Partner A must stop rowing until both KB’s are back in the front rack.
