Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Cat Cow x 10
- Prone Kneeling T Spine Rotation x 5 per
- T Push Up x 10
- Scap Pull Up x 5
Workout of the Day
A. 4 Sets
- A1: Press x 4-6 @ 20X1 – Rest 60 seconds
- A2: Side Bridge x 30 seconds per – Rest 60 seconds
B. 3 Sets
- B1: Strict Rings to Chest Pull Up x 4-6 @ 2011 (False Grip if possible) – Rest 60 seconds
- B2: Hollow Rocks x 20-30 seconds – Rest 60 seconds
C. Complete as many rounds and reps as possible in 10 minutes of:
- Double Under x 30
- Wallball x 20 (20/14lbs to 10/9′ target)
- HSPU x 10 OR Hand Release Push Up
D. Complete 40 reps of UNBROKEN Push Ups with hands elevated on a box or on a barbell in the rack. Choose a height for your hands that will allow you to complete the reps UNBROKEN with perfect posture and mechanics.
