8.10.2015

Warm Up

Run or Row 250m

Dynamic Drills

Then 2 Rounds

  • Scap Push Up x 5
  • Scap Pull Up x 5
  • T Push Up x 10

Workout of the Day

A. 4 Sets

  • A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds
  • A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds

B. 3 Sets

  • B1: Dips (Rings or Bar) x max reps @ 2010 – Rest 60 seconds
  • B2: SA Bent Row x 6-8 per @ 2111 – Rest 60 seconds

C.

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

  • Strict Chin Up x 5
  • Alt KB Snatch x 10 (53/35)
  • Run or Row 200m

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