7.29.2015

Warm Up

Run or Row 250m

Dynamic Drills

Then

  • Scap Pull Up x 5
  • Scap Push Up x 10
  • Seated Wallslide x 15

Workout of the Day

A. 4 Sets

  • A1: CGBP x 6-8 @ 20X1
  • A2: Couch Stretch x 60 seconds per

B. 3 Sets

  • B1: Wide Grip Pull Up x max reps – Rest 90 seconds
  • B2: Strict Chin Up x max reps – Rest 90 seconds

C.

In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 12 minutes of:

  • Alt KB Snatch x 10 (53/35)
  • Burpee Box Jump Over x 10 (24/20″)
  • Run or Row 250m

 

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