Practice running in jump rope for 3 minutes, then
3 rounds for quality:
12 ring rows (1 second hold at top)
8 single arm “W’s” into press with a band
8 pull-up retractions
Perform a 2 minute “Lunging Archer” stretch on each side.
Workout of the Day
3 rounds for time:
10 burpee box jump overs (24/20)
20 kettlebell single arm shoulder to overhead (70/53)
400 meter run
The KB STO is total, so 10 reps on each arm. This workout is capped at 25 minutes unless you get to the run!
Post your scores to.