6.22.2016

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

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