Warm Up
Dynamic Drills
Then 2 Rounds of:
- Single Under x 60 seconds
- FLR on floor x 60 seconds
- TGU x 2 per side
Workout of the Day
A. 4 Sets
- A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds
- A2: KB Windmill x 4-6 per @ 3111 – Rest 60 seconds
B. 3 Sets
- B1: Dips (Rings or Bar) x max reps @ 2010 – Rest 60 seconds
- B2: TTB x 8-10 (Strict if possible) – Rest 60 seconds
C.
EMOM for 15 minutes
- Min 1 – Power Clean x 3 (135/95) + Double Under x 20
- Min 2 – Row Max Cals in 30 seconds
- Min 3 – Strict Pull Up x 6-8
