Thursday January 11


Workout of the Day

Warmup

3 sets in 15 minutes: 
10 Overhead Squats
10 Hip Extensions
10 GHD Situps
10 Strict Chinups (scale reps/sub 3-5 negatives/sub 15 ring rows)
10 Strict Dips (scale reps/sub 3-5 negatives/sub 20-30 sec support hold)

Prep

2 sets: 
25′ DB Overhead Walking Lunge each arm (build to workout weight)

+

Warmup Rope Climbs

Training

3 rounds for time: 
50′ DB Overhead Walking Lunge – Right Arm (70/50)
3 Rope Climbs
50′ DB Overhead Walking Lunge – Left Arm
30/24 Calorie Row

Post time to comments.

Scaling

Rope Climb

  • Scale reps accordingly
  • Sub 3-6 Modified Rope Climbs (based on ability)

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