Warm Up
Jumprope 3 minutes
2 Rounds
- Arm Circles x 5 – both directions
- Dislocates x 10
- T Push Ups x 10
Strength/Skill
A. 4 Sets
- A1: Press x 2-3 reps @ 20X1 – Rest 60 seconds
- A2: Hollow Hold x 20-30 seconds – Rest 60 seconds
B. 3 Sets
- B1: Dips (Rings or Stationary) x max reps @ 2010 – Rest 60 seconds
- B2: Arch Body Hold x 20-30 seconds – Rest 60 seconds
Metcon
Complete rounds of 10,9,8,7,6,5,4,3,2,1 of:
- Shoulder to Overhead (115/75#)
- Sprint 60m between each round
-no racks for this workout.
-sub 100m row for those not running
