4.22.2016

Warm Up

Row 500m or Run 400m

Dynamic Drills

Then 2 Rounds of:

  • Scap Pull Up x 5
  • Walking Lunge x 1 length
  • Single Under x 30 seconds

Workout of the Day

A. 4 Sets

  • A1: Weighted Step Up x 6 per – Rest 45-60 seconds
  • A2: Wide Grip Pull Up x 6-10 @ 2111 – Rest 45-60 seconds
  • A3: Double Under x 40-50 or max reps in 45 seconds – Rest 45-60 seconds
  • A4: Supinated Ring Row x 8-10 @ 2111 – Rest 45-60 seconds

B. For time:

  • Row 500m
  • Burpee Box Jump Over x 20 (24/20)
  • Run 400m

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