3.11.2015

 In Workout of the Day

Warm Up

Run 400m

Dynamic Drills

Then

  • Scap Pull Up x 10
  • T Push Up x 10
  • Dislocate x 10

Workout of the Day

A. 4 Sets

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

B. 3 Sets

  • B1: Dips (Rings or Stationary) x max reps @ 2010 – Rest 60 seconds
  • B2: Arch Body Hold x 20-30 seconds – Rest 60 seconds

C. 3 Sets

  • C1: Weighted Pull Up x 3 – Rest 45 seconds
  • C2: Weighted Chin Up x 3 – Rest 45 seconds
  • C3: Strict Pull Up x max reps – Rest 3 minutes

D. 3 Sets

  • Run 400m

-1st set @ 80%, 2nd @ 90%, 3rd @ 95%.

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