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
