Warm Up
Row or Run 250m
Then 2 Rounds of:
- YTW x 10
- SA Ring Row x 5 @ 2011
Workout of the Day
A. 4 Sets
- A1: CGBP x 8 @ 21X1 – Rest 60 seconds
- A2: Hollow Tuck to Extension x 30-45 seconds – Rest 60 seconds
B. 2 Sets
- B1: Wide Grip Pronated Pull Up x 5-7 @ 2010 – Rest 60 seconds
- B2: Prontated Pull Up x 5-7 @ 2010 – Rest 60 seconds
- B3: Chin Up (Supinated) x 5-7 @ 2010 – Rest 2 minutes
C.
Complete as many rounds and reps in 8 minutes of:
- Strict Chin Up x 5
- Push Up x 10
- Russian KBS x 15 (70/44lbs)
