Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Dislocate x 10
- Seated Wallslide x 10 @ 3030
- T Push Up x 10
Workout of the Day
A. 4 Sets
- A1: CGBP x 6-8 @ 20X1 – Rest 60 seconds
- A2: TGU x 1 per (SLOW) – Rest 60 seconds
B. 3 Sets
- B1: Dips (Rings or Bar) x 8-10 @ 31X1 – Rest 60 seconds
- B2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds
C. In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 12 minutes of:
- Russian KBS x 15 (53/35)
- Push Up x 12/10
- Box Jump Over x 9 (24/20″)
