Warm Up
Run or Row 250m
Dynamic Drills
Then
- Scap Pull Up x 10
- T Push Up x 10
- Push Press x 10 (45/35)
Workout of the Day
A. 4 Sets
- A1: Press x 4-6 reps @ 20X1
- A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds
B. 3 Sets
- B1: Dips (Rings or Stationary) x max reps @ 31X1 – Rest 45 seconds
- B2: Toes to Bar x max reps in 20 seconds – Rest 60 seconds
C.
5 Rounds for time of:
- Ground to Overhead x 7 (135/95)
- Burpee x 7
- CTB Pull Up x 7
