Warm Up
Row 300m
Dynamic Drills
Then 2 Rounds of:
- Walking Lunge x 1 length
- Scap Pull Up x 5
- T Push Up x 10
Workout of the Day
A. 4 Sets
- A1: Weighted Chin Up (Supinated) x 3-4 @ 2111 – Rest 60 seconds
- A2: L Sit x 20-30 seconds – accumulate time if needed – Rest 60 seconds
- A3: Weighted Step Up x 6-8 per – Rest 60 seconds
B. 2 Sets – For max cals/reps
- 3 minutes – Row for Cals
- 2 minutes – Double Under
- 1 minute – Burpee – 2 hand touch to 6″ target
–Rest EXACTLY 6 minutes between
