Warm Up
Jumprope 3 minutes
Dynamic Drills
Shoulder Mobility and Pec Minor Stretch
Then
- Wallslides x 10
- T Push Ups x 10
- Supinated Ring Rows x 10
Workout of the Day
A. 4 Sets
- A1: Press x 6-8 reps @ 20X1 – Rest 45 seconds
- A2: Chin Ups x max reps – Rest 45 seconds
- A3: Russian Twist x 20 – Rest 90 seconds
B.
Every minute on the minute for 10 minutes
- Odd – Push Press x 5 (50-60% of 1RM)+ Burpee Box Jump x 5 (24/20)
- Even – Double Unders x 30 OR max reps in 30 seconds
Rest EXACTLY 2 minutes, then:
Every minute on the minute for 10 minutes:
- Odd – Row 15 calories
- Even – Burpee over the Erg x 8-10 reps
