Today’s Workout

Warm Up

  • 15 Banded Pass Throughs
  • :30 Jump Rope
  • :30 Hollow Hold
  • 30 Pull Aparts
  • 30 Shoulder Taps
  • 15 Ring Rows
  • :30 Jump Rope
  • 15 Face Pulls
  • 7-10 Tempo Push Ups (30X1)
  • 10-15 Light DB Bench Presses

Strength
Every 4 min. for 4 Sets

  • 10-15 Unbroken Inverted Body Rows
  • :30 Rest
  • 15 DB Bench Presses
  • Rest in the remaining time

Conditioning – “Air Raid Annie”
For Time – 17 min. Time Cap

  • 50 – 40 – 30 – 20 – 10  Abmat Sit Ups
  • 25 – 20 – 15 – 10  – 5  Burpees
  • 50 – 40 – 30 – 20 – 10  Double Unders

Accessory
3 Sets

  • Barbell 21’s
    • Set 1:  Wide Grip
    • Set 2: Neutral Grip
    • Set 3: Narrow Grip