Warm Up
Run or Row 250m
Dynamic Drills
Then 2 Rounds of:
- Scap Pull Up x 5
- Dislocate x 10
- Good Morning x 10
Workout of the Day
A. 3 Sets
- A1: Strict Wide Grip Pull Up (Pronated) x 5-7 @ 2011 – Rest 60 seconds
- A2: Strict Pronated Pull Up x max reps @ 2010 – Rest 2 minutes
B.
In teams of 2, with only 1 person working at a time, complete as many reps as possible in 10 minutes of:
- Run 1 mile or Row 2k (Split the distance however)
- Alt DB Snatch x max reps in time remaining (50/35lbs)
Rest 5 minutes, and when the running clock reaches 15:00…
Complete as many reps as possible in 10 minutes of:
- Farmers Carry x 600m (as heavy as possible)
- Burpee Box Jump Over x max reps (24/20″)
