Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Dislocate x 10
- OHS x 10
- T Push Up x 10
Workout of the Day
A. 4 Sets
- A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds
- A2: Alt Cossack Squat x 8-10 – Rest 60 seconds
B. 3 Sets
- B1: Ring Support Hold x 10-15 + 3 Count Eccentric + 3 Count Bottom Hold – Rest 60 seconds
- B2: Double Under x max reps in 30 seconds – Rest 60 seconds
C.
Complete Rounds of 21,15, and 9 for time of:
- Wallball (20/14lbs to 10/9′ target)
- Russian KBS (70/44lbs)
- Box Jump Over (24/20″)
