Warm Up
Row, Bike or Ski 2 minutes
Then, 2 Rounds:
- Alternating Box Step Up x 10 (24/20”)
- Scap Pull Up x 10
- L-Seated Plate Press x 10 (25/15#)
Workout of the Day
A. 5 Sets – CGBP @ 20X1
- Set 1 – 3 Reps @ 65% of Possible 1RM
- Set 2 – 2 Reps @ 75% of Possible 1 RM
- Set 3 – 1 Rep @ 85% of Possible 1 RM
- Set 4 – 2 Reps @ 75% of Possible 1 RM
- Set 5 – 3 Reps @ 65% of Possible 1RM
Rest 2 minutes between sets
B. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
- DB Burpee Box Step Up (20″ w/50/35lbs per hand)
- CTB Pull Up
- HSPU (Strict if possible)
