7.21.2015

Warm Up

Run or Row 250m

Dynamic Drills

Then 2 Rounds of:

  • Scap Pull Up x 5
  • Box Jump/Step Down x 5
  • OHS x 10 w/ pvc

Workout of the Day

10 minutes @ 85% of:

  • Row 15 Strokes
  • Goblet Squat x 10 (53/35)
  • Dynamic Push Up x 5

Rest/Walk 5 minutes, then:

10 minutes @ 85% of:

  • Burpee Pull Up x 5 OR Burpee Muscle Up x 3
  • KBS x 10 (70/44)
  • Abmat Sit Up x 15

Rest/Walk 5 minutes, then:

10 minutes @ 85% of:

  • TTB x 5
  • Box Jump/Step Down x 10
  • Run 150m

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