Warm Up
Row or Assault Bike 2 minutes
Then 2 Rounds of:
- Dislocate x 10
- Scap Push Up x 10
- SA Ring Row x 5 per @ 3011
Workout of the Day
A. 5 Sets – CGBP @ 20X1
- Set 1 – 3 Reps @ 65% of Possible 1RM
- Set 2 – 2 Reps @ 75% of Possible 1 RM
- Set 3 – 1 Rep @ 85% of Possible 1 RM
- Set 4 – 1 Rep @ 90%
- Set 5 – 1 Rep @ 92%
-Rest 2 minutes between.
B. Weighted Pull Up – Take 8-10 minutes to establish a 1RM (Pronated)
C. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
- DB Front Squat (50/35lbs per hand)
- CTB Pull Up
- HSPU (Strict if possible)
-14 minute cap.
