10.11.2016

Warm Up

Run 250m

Group Dynamic Drills

Then 2 Rounds of:

  • Seated Wallslide x 10
  • Scap Pull Up x 5
  • Bar Tap x 10

Workout of the Day

A. 3 Sets

  • A1: Strict Pronated Pull Up x max reps in 30 seconds – Rest 60 seconds
  • A2: Kipping Pull Up x max reps in 30 seconds – Rest 2 minutes

B. In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 20 minutes of:

  • Run 250m
  • Pull Up x 10 (CTB if possible) OR Muscle Up x 4/3
  • Burpee Box Jump Over x 5 (24/20″)

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