Workout of the Day
A. 3 Sets:
- Erg 75 seconds
- Hi/Lo Plank x 30 seconds
- Standing External Rotation x 8-10
B. 3 Sets:
- Ring Pull Up x 3-5 (False Grip Rings to Chest if possible)
- Hollow Rocks/Hold 30 Seconds
C. 3 Sets:
- Ring Support 5-10 Seconds – Lower to Bottom of Dip and Hold 5-10 Seconds
- Deck Squat x 3-5
D. 3 Sets:
- Glute Bridge Floor Press x 10-12 @ 30X1 – Rest 60 Seconds
- Alt. Hammer Curl x 16-20 – Rest 60 Seconds
E In teams of 2, with only 1 working at a time, Erg 250/200 Cals for time
