3.18.2015

 In Workout of the Day

Warm Up

Run 400m or Row 500m

Dynamic Drills

Then

  • Scap Push Up x 10
  • Dislocate x 10
  • Ring Row x 10

Workout of the Day

A. 4 Sets

  • A1: Seated Behind the Neck Press x 4-6 reps @ 21X1 – Rest 60 seconds
  • A2: Strict Chin Ups x max reps (CTB if possible) – Rest 60 seconds
  • A3: Side Bridge x 30-45 seconds per – Rest 60 seconds

B.

Complete as many rounds and reps as possible in 15 minutes of:

  • Run 400m
  • Wallball x 30
  • Box Jump/Step Down x 20
  • Pull Up x 10

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