6.27.2016

Warm Up

Run or Row 250m

2 Rounds of:

  • Dislocate x 10
  • Scap Pull Up x 10
  •  T Push Up x 10

Workout of the Day

A. 4 Sets

  • A1: Press x 4-6 @ 20X1 – Rest 60 seconds
  • A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds

B. 3 Sets

  • B1: Weighted Pull Up x 3-4 @ 21X1 – Rest 60 seconds
  • B2: Side Bridge x 30-45 seconds per – Rest 60 seconds

C. Every 4 minutes, for 16 minutes (4 Sets):

  • Run 400m or Rpw 500m
  • KBS x 15 (70/44)
  • Pull Up x 15

Note times for each set, and add them for total working time.

 

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