12.11.2015

Warm Up

Row 500m

Dynamic Drills

Then 2 Rounds of:

  • Bear Crawl x 1 length
  • Step Up x 5 per
  • Hang from Pull Up Bar x 30 seconds

Workout of the Day

A. 3-4 Sets

  • A1: Nose to Wall Shoulder Taps x 16-20 or N2W HS Hold x 45-60 seconds
  • A2: Rope Climb x 2-3 (Legless if possible)
  • A3: Alt Pistol x 8-10
  • A4: Double Under x max reps in 30 seconds

B. 2 Sets

  • Row 1000m

1st @ 85%, 2nd @ 90%

Rest 5 minutes between.

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