12.07.2016

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then 2 Rounds of:

  • Inchworm x 3
  • Scap Pull Up x 10

Workout of the Day

A. 2 Sets

  • A1: Wide Grip Pull Up (Pronated) x 5-8 – Rest 90 seconds
  • A2: Chin Up (Supinated) x 6-10 – Rest 90 seconds

B. 3 Sets

  • B1: Active Arch Bar Row x 6-8 @ 2111 – Rest 45-60 seconds
  • B2: Side Bridge x 30-45 seconds per – Rest 45-60 seconds

C. In teams of 3, complete 4 sets each of:

  • Row 500m or Run 400m
  • Burpee Box Jump Over x 10 (24/20″)

-Waterfall start.

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