Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Dislocate x 10
- Seated Wallslide x 10
- Single Arm KB Thruster x 5 per
Workout of the Day
A. 4 Sets
- A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds
B. 3 Sets
- Dips (Rings or Bar) x max reps @ 3111 – Rest 90 seconds
C. 3 Sets for Max Reps/Cals
- 60 Seconds – Row for Calories
- 30 Seconds – Rest
- 60 Seconds – Thruster (45/35)
- 30 Seconds – Rest
- 60 Seconds – Double Under
- 30 Seconds – Rest
