Warm Up

Row 250m

Dynamic Drills

Then 2 Rounds of:

  • Dislocate x 10
  • T Push Up x 10
  • Bar Tap x 10

Workout of the Day

A. CGBP x 5,4,3,2,1 (5 Sets) -Build to a heavy single, but not a 1RM. Rest 2 minutes between

B. Weighted Pull Up x 3,2,1,3,2,1 (6 Sets) 

C. In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of:

  • TTB x 10
  • Push Up x 15
  • Double KB Front Rack Carry x 30m + Farmer’s Carry x 30m

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