Warm Up
Run or Row 250
Dynamic Drills
Then
- Dislocate x 10
- Scap Push Up x 10
- T Push Up x 10
Workout of the Day
A. 4 Sets
- A1: CGBP x 4-6 reps @ 20X1 – Rest 60 seconds
- A2: SA Bent Row x 6-8 per @ 2011 – Rest 60 seconds
- A3: Side Bridge x 30 seconds per – Rest 60 seconds
B. 3 Sets
- B1: Dips x max reps @ 2010 – Rest 60 seconds
- B2: Russian Twist x 20 – Rest 60 seconds
C.
In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 12 minutes of:
- Run or Row 250m
- HR Push Up x 10
- Pull Up x 8 (CTB if possible)
