5.4.2015

 In Workout of the Day

Warm Up

Row 500m or Run 400m

Dynamic Drills

Then

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

Workout of the Day

A. 4 Sets

  • A1: CGBP x 2-3 reps @ 20X1 – Rest 60 seconds
  • A2: Russian Twist x 20 – Rest 60 seconds

B. 3 Sets

  • B1: Dips x max reps @ 2010 – Rest 60 seconds
  • B2: Pendlay Row x 6-8 reps @ 21X1 – Rest 60 seconds

C. For time:

  • Row 500m or Run 400m

When the clock hits 4 minutes, then complete as many rounds and reps as possible in 5 minutes of:

  • Burpee Box Jump Over x 10 (24/20″)
  • Pull Up x 20
  • Push Up x 30

– Record 2 scores. 1 for each effort.

 

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