3.21.2016

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

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