Workout of the Day
banded face pulls (2 sec pause at extension)
In minute one, perform 1 ring row + 1 kipping swing
In minute two, perform 2 ring row + 2 kipping swing
In minute three, perform 3 ring row + 3 kipping swing...
1) each minute starts with a 2 squat clean buy-in (always stays at 2 reps)
2) continue adding one rep to each movement until you can't complete all the required work in the minute
Death by chest to bar pull up (3 squat clean @ 115/75# buy-in)
1) each minute starts with a 3 squat clean buy-in (always stays at 3 reps)
2) continue adding one rep to the C2B until you can't complete all the required work in the minute
A) Warm up
Barefoot Figure 4 hold - 30 sec each leg
Banded side steps. 20 each way.
Jump rope run
B) Short Intervals
10 X 100
Rest 90 sec between rounds
Goal is to keep consistent times.
2 min each side QL smash.