Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds of:
- Dislocate x 10
- Ring Row x 10
- Scap Push Up x 10
Workout of the Day
A. 3 Sets
- A1: Strict CTB Pull Up x 6-8 – use assistance (Partnered or Banded) if needed. – Rest 60 seconds
- A2: L Sit Tuck to Extension x as many seconds as possible – Rest 60 seconds
- A3: Double Under x 40-50 or max reps in 40 seconds. – Rest 60 seconds
B. 4 Sets
- Run 400m
- Muscle Up x 7/5 OR CTB Pull Up x 10
- Burpee Box Jump Over x 10 (24/20)
- Rest 60 seconds
