11.07.2018

 In Workout of the Day

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

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