10.12.2015

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.

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