Workout of the Day - 1/22/16

A. 12 minutes Gymnastics Practice-

Rope Climbs &/or Pistols (Comp Track: Muscle-up practice)

 

B. 3 Rounds on continuously running clock (Fight Gone Bad w/ a twist!):

1min Wall Ball (20/14#)

1min KBS (NTE 53/35#)

1min Box Jump-step down (NTE 24/20")

1min Push-Press (NTE 75/55#)

1min Row for Cals

1min Rest b/w rounds

 

C. Cool Down - 1-2 sets:

Glute bridges x 10 reps

Thoracic rotations x 5 reps/side

Prayer Stretch x 45-60 sec