Warm Up
Row, Bike or Ski 20/15 Calories
Then, 2 Rounds of:
- Push Press x 8-10 (Bar only)
- Box Jump Step Down x 1.1.1
- Alternating Shoulder Taps from Plank x 20
Workout of the Day
A. 3 Sets:
- Nose to Wall HS Hold x 30-45 seconds
- False Grip Ring Pull Up x 2-3 (Rings to Chest if possible)
- Roll to Candlestick x 3-5
B. 4 Sets:
- Push Press x 4-6 – Rest 2 minutes
C. In teams of 2, with only 1 person working at a time, complete the following:
- Farmers Carry x 400m (70/44lbs per hand)
- Row 100 Cals
- DB Hang C & J x 80 (50/35lbs – Alt sides every 5 reps)
- Burpee Box Jump Over x 30 (24/20″)
