Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Lying External Rotation x 8-10 per @ 2020
- SA Push Press x 5 + 50ft OH Carry per
Workout of the Day
A. 6 Sets
Press @ 20X1
- Set 1 – 3 reps @ 75%
- Set 2 – 2 reps @ 80%
- Set 3 – 1 rep @ 85%
- Set 4 – 3 reps @ 80%
- Set 5 – 2 reps @ 85%
- Set 6 – 1 rep @ 90%
Rest 2 minutes between.
B. Complete 30/20 Strict Pull Ups @ 2011 Not for time.
C. Complete as many rounds and reps as possible in 10 minutes of:
- Burpee Pull Up x 5 OR Burpee Muscle Up x 2
- Russian KBS x 10 (70/44)
- Double Under x 25
