10.24.2016

Warm Up

Row 250m

Dynamic Drills

2 Rounds of:

  • Dislocate x 10
  • T Push Up x 10
  • Scap Pull Up x 10

Workout of the Day

A. 4 Sets

  • A1: CGBP x 3-4 @ 20X1 – Rest 60 seconds
  • A2: Hollow Tuck to Extension x 30 seconds – Rest 60 seconds

B. 3 Sets

  • Active Arch Bar Row x 6-8 @ 2111 – Rest 60 seconds

C. 3 Sets

Against a 3 minute clock:

  • Row 300/250m
  • Thruster x 20 (45/35)
  • Pull Up x max reps in time remaining

Rest 3 minutes between

 

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