Workout of the Day: 09-07-17 Thursday

Warm Up

Rowing & AirBike Races

Midline/Volume

1a) 6x 3 – BMUs

*rest 60-90 seconds

1b) 6x 30” – Paloff Holds (3x each side)

*rest 60-90 seconds

Conditioning

CTL 12

Run 200m

10 Ring Dips

2 Rope Climbs

Run 200m

12 Ring Dips

2 Rope Climbs

Run 200m

14 Rings Dips

2 Rope Climbs…

*score is total reps completed