Warm Up
Run 400m
Dynamic Drills
Then
- Dislocate x 10
- Seated Wallslide x 10
- 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: Strict Chin Up x max reps @ 2010 – Rest 60 seconds
C. 3 Sets
Against a 4 minute clock:
- Run 400m
- KBS x 21 (53/35)
- Burpee Muscle Up OR Burpee Pull Up x max reps in time remaining
Rest 4 exactly 4 minutes between.
