7.22.2016

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

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