Warm Up
Run 400m or Row 500m
Then 2 Rounds
- Scap Pull Up x 10
- Bar Tap x 10
- Dislocate x 10
Workout of the Day
A. 3 Sets
- A1: Wide Grip Pronated Pull Up x 5-7 – Rest 60 seconds
- A2: Supinated Grip Pull Up x 5-7 – Rest 60 seconds
- A3: Kipping CTB Pull Up x max unbroken reps – Rest 2 minutes
B.
In teams of two, alternate sets to complete 4 each of:
- Burpee x 15
- Run 400m
