Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Dislocate x 10
- T Push Up x 10
- Front Rack & Farmer Carry x 200ft (100ft per)
Workout of the Day
A. 4 Sets
- A1: Press x 6-8 @ 20X1 – Rest 60 seconds
- A2: Double Under x max reps in 30 seconds – Rest 60 seconds
- A3: Hollow Hold/Rocks x 30-40 seconds – Rest 60 seconds
B. In teams of 2, with only 1 person working at a time, complete the following for time:
- Double KB Front Rack Carry x 400m
- Wallball x 100 (20/14lbs to 10/9′ target)
- Farmers Carry x 400m
C. 3 Sets
- Banded Face Pull x 10-12
