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
