Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Walking Lunge x 50ft
- SA Ring Row x 5 @ 2011
- Wall Walk x 1 SLOW
Workout of the Day
A. 3 Sets
- A1: SA KB OHS x 3-4 per @ 3111 – Rest 60 seconds
- A2: Active Arch Bar Row x 6-8 @ 2011 – Rest 60 seconds
- A3: SL KB RDL x 6-8 per @ 3011 – Rest 60 seconds
- A4: FLR on Floor or Rings x 45-60 seconds – Rest 60 seconds
B. Complete as many rounds and reps as possible in 12 minutes of:
- HSPU x 5 (Strict if possible)
- CTB Pull Up x 10
- Run 250m
