8.17.2015

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.

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