Warm Up
Run 400m or Assault Bike 20/15 Cals
2 Rounds:
- Dislocate x 10
- Good Morning x 10
2 Rounds:
- T Push Up x 10
- Bar Tap x 10
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 – 1 Rep @ 90%
- Set 5 – 1 Rep @ 92%
Rest 2-3 minutes between
B. 3 Sets:
- Run 400m or Assault Bike 20/15 Cals
- KBS x 20 (53/35lbs)
- Pull Up x 15
Rest 60 seconds
