Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Dislocate x 10
- T Push Up x 10
- SA Bottoms Up KB Carry x 50ft per
Workout of the Day
A. 4 Sets
- A1: CGBP x 4 @ 21X1 – Rest 60 seconds
- A2: Wtd Box Step Up x 6-8 per – Rest 60 seconds
B. 3 Sets
- B1: Dips (Rings or Bar) x max reps @ 2010 – Rest 60 seconds
- B2: Hollow to Arch Rolls x 30 seconds – Rest 60 seconds
C. Complete as many rounds and reps as possible in 8 minutes of:
- Double Under x 30
- KB Snatch x 12 (6 per @ 53/35lbs)
