11.03.2015

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

 

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