Warm Up
Row or Run 250m
Group Dynamic Drills
Then 2 Rounds of:
- Hang from Pull Up Bar x 30 seconds (Hip touches if possible)
- Inchworm x 5
- Single leg Jumprope x 30 seconds per
Workout of the Day
A. 4 Sets
- A1: Weighted Pull-Up x 2-3 reps @ 21X0 – Rest 45 seconds
- A2: Strict Pull Up x max reps @ 20X0 – Rest 45 seconds
- A3: L Sit x 30-45 seconds (accumulate if needed) – Rest 2 minutes
B. EMOM for 20 minutes
- Min 1 – Hang Power Clean x 5 + Double Under x 20
- Min 2 – CTB Pull Up x 7-10
- Min 3 – Strict HSPU x 7-10
- Min 4 – Run 150m
