Warm Up
Jumprope 3 minutes
Dynamic Drills
Then
- Scap Push Ups x 10
- Ring Rows x 10
- Alt TGU x 10
Workout of the Day
A. 3 Sets
- A1: Push Press x 3-4 reps – Rest 60 seconds between
B.
Every minute on the minute for 10 minutes perform:
- Odd -Push Press x 5-7 @ 60% of 1RM
- Even – Pull Ups x 5-7 (CTB if possible)
C.
12 minutes @ 85% of:
- Alt TGU x 4
- Box Jump Over x 9 (24/20″)
- Run 250m
