Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds of:
- Squat to Stand x 5
- Bar Tap (Kips) x 10
- KBS x 10
Workout of the Day
A. 5 Sets
- A1: Power Clean + Clean – Rest 60 seconds
- A2: Double Under x max reps in 30 seconds – Rest 60 seconds
B. 2 Sets
- B1: Strict Pull Up x max reps – Rest 60 seconds
- B2: Kipping Pull Up x max reps in 30 seconds – Rest 2 minutes
C. 4 Rounds for time of:
- Deadlift x 10 @ 50% of 1RM
- HSPU x 10 OR Push Up x 15
- Run 400m
