Warm Up
Group Dynamic Drills
Then, in teams of 3, complete 2 Rounds each of:
- Partner A – Run or Row 250m (Perform 1 of each)
- Partner B – Hang from Pull Up Bar (cycle between a dead hang and an scap active position)
- Partner C – Hold bottom of Goblet Squat (Moderate Weight)
Workout of the Day
A. 4 Sets
- A1: Front Squat x 4-6 @ 20X1 – Rest 30 seconds
- A2: Tall Box Jump x 5 – Rest 90 seconds
B. 3 Sets
- B1: Wide Grip Prontated Pull Up x max reps – Rest 60 seconds
- B2: Regular Grip Prontated Pull Up x max reps – Rest 2 minutes
C. 3 Sets
- Row 500m or Run 400m
- Wallball x max reps in time remaining (20/14 to 10’/9′ target)
- Rest 4 minutes between sets.
