11.25.2015

Warm Up

Row 250m

Dynamic Drills

Then 2 Rounds of:

  • Dislocate x 10
  • Bear Crawl x 1 length
  • Hang from Pull Bar x 45 seconds (accumulate if needed)

Workout of the Day

A. 3 Sets

  • A1: Weighted Pull Up (Pronated) x 2-3 reps @ 21×1 – Rest 60 seconds
  • A2: Strict Pull Up (Pronated) x max reps @ 2010 – Rest 60 seconds
  • A3: Chin Up (Supinated) x max reps @ 2010 – Rest 3 minutes

-Work on glute activation exercises during the 3 minutes between sets.  Lateral X Band Walks, Glute Bridges, Fire Hydrants…. Ask your coach to help you.

B.

In teams of three, with only one person per station, complete 4 sets each of:

  • Row 250m
  • Thruster x 12 (95/65)
  • Burpee Box Jump Over x 9 (24/20)

-Start in congo line fashion with the row.

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