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