12.17.2014

 In Workout of the Day

Warm Up

Run or Row 250m

Dynamic Drills

Then

  • Scap Pull Up x 10
  • T Push Up x 10
  • Push Press x 10 (45/35)

Workout of the Day

A. 4 Sets

  • A1: Press x 4-6 reps @ 20X1 
  • A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds

B. 3 Sets

  • B1: Dips (Rings or Stationary) x max reps @ 31X1 – Rest 45 seconds
  • B2: Toes to Bar x max reps in 20 seconds – Rest 60 seconds

C. 

5 Rounds for time of:

  • Ground to Overhead x 7 (135/95)
  • Burpee x 7
  • CTB Pull Up x 7

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