Warm Up
Run 250m
Dynamic Drills
Then 2 Rounds of:
- Scap Pull Up x 5
- Sumo Good Morning x 5
- Dislocate x 5
Workout of the Day
A. 3 Sets
- A1: Strict Pronated Pull Up x max reps in 30 seconds – Rest 60 seconds
- A2: Kipping Pull Up x max reps in 30 seconds – Rest 2 minutes
B. EMOM for 20 (5 Sets)
- MIn 1 – Deadlift x 8-10 @ 50-60% of 1RM
- Min 2 – Run 150m
- Min 3 – Burpee Pull Up x 6-8 (CTB if possible)
- Min 4 – TTB x 10-15
