Warm Up
Row, Run, or Bike 2 minutes
Then 2 Rounds of:
- Dislocate x 10
- 3pt PVC Hinge x 10
- Scap Push Up x 10
Then
- YTW x 10
Workout of the Day
A. 6 Sets – CGBP @ 20X1
- 3,2,1,3,2,1 – Rest 2 minutes between
1st @ 80%, 2nd @ 85%, 3rd @ 90%, 4th @ 85%, 5th @ 90%, 6th @ 95%.
B. In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 12 minutes of:
- Strict Chin Up x 3 (CTB if possible)
- Strict HSPU OR L-Seated DB Press x 6
- Russian KBS x 9 (70/44lbs)
C. Reverse Plank – Accumulate 2 minutes