Warm Up
Run 250m
Then 2 Rounds of:
- Scap Pull Up x 5
- T Push Up x 10
- Good Morning x 10
Workout of the Day
A. CGBP – 1RM
- 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 @ 90-95% of Possible 1 RM
- Set 5 – Test 1RM
- Set 6 (optional) – Exceed Set 5 weight
-Rest 2-3 minutes between.
B. Weighted Pull Up – Take 8-10 minutes to establish a 1RM (Pronated)
C. “Helen”
Complete 3 Rounds for time of:
- Run 400m
- KBS x 21 (53/35)
- Pull Up x 12
