Warm Up
Row or Run 250m
Dynamic Drills
Then 2 Sets of:
- Scap Pull x 5
- Dislocate x 10
- Inchworm x 5
Workout of the Day
A. 3 Sets
- A1: Weighted Chin Up x 2-3 reps – Rest 60 seconds
- A2: Strict Pull Up x max reps – Rest 2 minutes
B.
12 minutes @ 85% of:
- Alt TGU x 4
- Wallball x 10 (20/14)
- Row 10 Cals
Rest/Walk 5 minutes
12 minutes @ 85% of:
- Burpee Pull Up x 4
- Double Under x 30
- Farmers Carry x 60m (Heavy)
