12.07.2015

Warm Up

Run 400m or Row 500m

Dynamic Drills

Then

  • Goblet Squat x 10 @ 32X1
  • Ring Row x 10 @ 2111

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds
  • A2: Powell Raise x 8-10 per @ 2020 – Rest 60 seconds

B. 3 Sets

Against a 4 minute clock:

  • Run 400m or Row 500m
  • KBS x 25 (53/35)
  • CTB Pull Ups x max reps in time remaining

-Rest 4 minutes between

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