Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Scap Pull Up x 10
- Scap Push Up x 10
- Alt Box Step Up x 10
Workout of the Day
A. 3 Sets
- Nose to Wall HS Hold x 30-45 seconds
- False Grip Ring Pull Up x 2-3 (Rings to Chest if possible)
- Roll to Candlestick x 3-5
B. 4 Sets
- Push Press x 4-6 – Rest 2 minutes
C. In teams of 2, with only 1 person working at a time, complete the following:
- Farmers Carry x 400m (70/44lbs per hand)
- Row 100 Cals
- Wallball x 80 (20/14lbs to 10/9′ target)
- Burpee Box Jump Over x 30 (24/20″)
