3.28.2017

Warm Up

Run 250m

Dynamic Drills

Then 2 Rounds of:

  • T Push Up x 10
  • Scap Pull Up x 10

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:

  • Push Up x 10
  • Russian KBS x 10 (70/44)
  • Pull Up x 10

Leave a Comment

Your email address will not be published.