Warm Up
Row 500m
Dynamic Drills
Then
- Inchworms x 5
- Good Mornings x 10
- Russian KBS x 15
Workout of the Day
A. 4 Sets
- A1: 1 Clean Deadlift + 1 Clean Pull x 3 – Rest 60 seconds
- A2: Weighted Pull Up x 2-3 reps @ 20X0 – Rest 60 seconds
B. 2 Sets
For max cals/reps
- 3 minutes – Row for Calories
- 2 minutes – Pull Ups (Strict)
- 1 minute – Burpees
Rest 1 minute between movements and 4-6 minutes between sets.
Score total cals/reps for each effort.
