Warm Up
Run or Row 250m
Dynamic Drills
Then 2 Rounds of:
- Scap Pull Up x 10
- Goblet Squat x 10
Workout of the Day
A. 3 Sets
- A1: Pull Up (Pronated) x max reps – Rest 60 seconds
- A2: Chin Up (Supinated) x max reps – Rest 60 seconds
- A3: Ring Row (AHAP) x 6-8 @ 2111 – Rest 2 minutes
B. Every 4 minutes, for 24 minutes (6 Sets)
- Double Under x 30
- Run or Row 250m
- KB Tater x 15
- Burpee Pull Up x 5 OR Burpee Muscle Up x 3
