3.24.2015

 In Workout of the Day

Warm Up

Run 400m or Run 500m

Dynamic Drills

Then

  • Dislocate x 10
  • Scap Pull Up x 10
  • Good Morning x 10 w/pvc

Workout of the Day

A. 4 Sets

  • A1: Weighted Pull Up x 2 @ 2011 OR 2-3 negatives @ 60A1 + Ring Row x 8 @ 2111 – Rest 60 seconds
  • A2: Double Under x max reps in 30 seconds – Rest 60 seconds
  • A3: KBS x 15 – Rest 60 seconds

B. 3 Rounds for time of:

  • Run 400m
  • KBS x 21
  • Pull Up x 12 
  • Rest 60 seconds

 

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