12/07/20: Monday

Today’s Workout

• Warm Up
  2 Sets – :40 On|:20 Off
  • Jump Rope
  • Single Arm Row (R)
  • Single Arm Row (L)
  • Bike|Row|Ski

• Strength
  

  Indoor 5 Sets – :30 On|:30 Off Rope Climbs Double KB Front Rack Hold

  Outdoor 5 Sets :30 Single Arm Row (R) :30 Single Arm Row (L) :30 Double KB Front Rack Hold :30 Rest

• Conditioning – “Cal-vin and Hops”
  Every 5 min. for 4 Rounds – 4 min. Work Time Cap
  • 15|12 Cal Row|Ski (12|8 Cal Bike)
  • 50 Double Unders
  • 12|9 Cal Row|Ski (9|6 Cal Bike)
  • 35 Double Unders
  • 9|6 Cal Row|Ski (6|4 Cal Bike)
  • 20 Double Unders
    ***Rest the remaining time***

• Accessory
  4 Sets
  • :30 Shoulder Taps
  • :30 Handstand Hold
  • :30 Rest