Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds of:
- Scap Pull Up x 10
- Dislocate x 10
- Ring Row x 5 @ 2111 (work on false grip)
Workout of the Day
A. 4 Sets
- A1: Weighted Pull Up (Rings or Bar) x 1-2 – Rest 45 seconds
- A2: Strict Pull Up x max reps – Rest 2-3 minutes
If you are still working toward your first unassisted pull up, then:
For A1: perform 1 to 2 reps @ 50A1 – Rest 45-60 seconds. A2: Use assistance to perform 5-7 reps. Partner assisted is preferred and use band assistance if needed.
B. 3 Sets for max reps/cals of:
- 60 seconds – Row for Cals
- 30 seconds – Rest
- 60 seconds- KBS (53/35)
- 30 seconds – Rest
- 60 seconds – Double Under
- 30 seconds – Rest
C. 2 Sets
- C1: SA Bent Row x 6-8 per @ 2111
- C2: Hollow Rocks x 20-30 seconds
