10.18.2017

 In Workout of the Day

Warm Up

Run 250m

Dynamic Drills

Then 2 Rounds of:

  • T Push Up x 10
  • Supinated Ring Row x 5

Workout of the Day

A. 4 Sets

  • A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds
  • A2: Side Bridge x 30-45 seconds per – Rest 60 seconds

B. 3 Sets

  • B1: Dips (Rings or Stationary) x max reps @ 2111 – Rest 60 seconds
  • B2: SA Bent Row x 6-8 per @ 2011 – Rest 60 seconds

C. 3 Sets

Against a 3 minute clock:

  • Run 400m
  • KBS x 21 (53/35)
  • Burpee Muscle Up/Pull Up x max reps

-Rest 3 minutes between.

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