Warm Up
Jumprope 3 minutes
Dynamic Drills
Then
- Scap Pull Up x 10
- T Push Up x 10
- Good Morning x 10
Workout of the Day
A. 4 Sets
- A1: Press x 4-6 @ 20X1 – Rest 60 seconds
- A2: SLDL x 6-8 per @ 3011 – Rest 60 seconds
B. 3 Sets
- B1: Weighted Pull Up x 3-4 @ 2010 – Rest 60 seconds
- B2: Strict Chin Up x max reps @ 2010 – Rest 2 minutes
C.
In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 10 minutes of:
- STO x 7 (115/75)
- Pull Up x 7 (CTB if possible)
- Box Jump Over x 7 (24/20″)
