Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds of:
- Dislocate x 10
- Scap Push Up x 10
- SA KB Press x 5 per
Workout of the Day
A. 4 Sets
- A1: Press x 4-6 @ 20X1 – Rest 60 seconds
- A2: Side Bridge x 30 seconds per – Rest 60 seconds
B. 3 Sets
- B1: Strict CTB Pull Up x 4-6 OR Active Arch Bar Row x 6-8 @ 2111 – Rest 60 seconds
- B2: Hollow Rocks x 20-30 seconds – Rest 60 seconds
C. Complete as many rounds and reps as possible in 10 minutes of:
- Double Under x 30
- Wallball x 20 (20/14lbs to 10/9′ target)
- HSPU x 10 OR Hand Release Push Up
