10.4.2016

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

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