Warm Up Row 500m Dynamic Drills Then: Dislocate x 10 Scap Pull Up x 10 Ring Row x 10 @ 2111 A. Weighted Pull Up 1RM OR 4 Sets of 2-3 Negatives @ 40A1 B. “Jackie” For time, complete the following: Row 1000m Thruster x 50 (45/35) Pull Up x 30
Warm Up Jumprope 3 minutes SLRDL x 1 length Bear Crawl x 1 length Burpee Broad Jump x 1 length Workout of the Day A. 4 Sets for Quality Nose to Wall Handstand Hold x 45-60 seconds Double Under x 40-50 or max reps in 45 seconds Single Arm Bottoms Up KB Carry x 30m …
