Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Scap Pull Up x 5
- TGU x 2 per
Workout of the Day
A. 3 Sets
- A1: Strict Pronated Pull Up x 5-7 @ 2011 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds
B.
12 minutes @ 80% of:
- Run 150m
- Alt DB Snatch x 12 (50/35lbs)
- FLR x 30 seconds
Rest/Walk 5 minutes
12 minutes @ 80% of:
- Double Under x 30
- Pull Up x 10
- KB Front Rack & Overhead Carry x 60m
-Athletes carry 1 KB in the Front Rack and 1 KB Overhead on the opposite side. Switch sides/positions at the 30m turn around.
