Warm Up
Run 400m or Row 500m
Dynamic Drills
Then
- Scap Push Up x 10
- Dislocate x 10
- Ring Row x 10
Workout of the Day
A. 4 Sets
- A1: Seated Behind the Neck Press x 4-6 reps @ 21X1 – Rest 60 seconds
- A2: Strict Chin Ups x max reps (CTB if possible) – Rest 60 seconds
- A3: Side Bridge x 30-45 seconds per – Rest 60 seconds
B.
Complete as many rounds and reps as possible in 15 minutes of:
- Run 400m
- Wallball x 30
- Box Jump/Step Down x 20
- Pull Up x 10
