Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- SA Bottoms Up 90/90 KB Carry x 50ft per
- Scap Push Up x 10
Workout of the Day
A. 3 Sets
- A1: Bar Tap x 8-10 – Rest 30 seconds
- A2: Hollow Tuck to Extension x 30-45 seconds – Rest 30 seconds
B. 3 Sets
- B1: Weighted Pull Up x 3-4 @ 20X1 – Rest 60 seconds
- B2: SA Farmers Carry x 100ft per – Rest 60 seconds
C. Every minute on the minute, for 16 minutes (4 Sets):
- Min 1 – Pull Up x 10 + Double Under x 20
- Min 2 – Run 150m
- Min 3 – DB Burpee x 10
- Min 4 – Row 12-15/10-12 Cals
