Warm Up
Run 400m or Run 500m
Dynamic Drills
Then
- Dislocate x 10
- Scap Pull Up x 10
- Good Morning x 10 w/pvc
Workout of the Day
A. 4 Sets
- A1: Weighted Pull Up x 2 @ 2011 OR 2-3 negatives @ 60A1 + Ring Row x 8 @ 2111 – Rest 60 seconds
- A2: Double Under x max reps in 30 seconds – Rest 60 seconds
- A3: KBS x 15 – Rest 60 seconds
B. 3 Rounds for time of:
- Run 400m
- KBS x 21
- Pull Up x 12
- Rest 60 seconds
