Workout of the Day: 09-29-15 Tuesday

Warm Up

3 Rounds of: 

10 Push-ups

10 Supermen

10 Hollow Rocks

Skill/Midline

1a) 3x 10 – Ring Dips (strict)

*rest 60-90 seconds

1b) 3x 30 – AbMat Sit-ups

*rest 60-90 seconds

Conditioning

Option 1: 

For time:

30 Rope Climbs

*15 minute cap

Option 2: 

AMRAP 10 

20 Burpees

5 Pull-ups (strict)