Warm Up
Row or Run 250m
Dynamic Drills
Shoulder Mobility/Pec Stretch
Then
- Ring Rows x 10
- T Push Ups x 10
- Thruster x 10 (45/35)
Workout of the Day
A. 4 Sets
- A1: CGBP x 3 reps @ 20X1 – Rest 45 seconds
- A2: Ring Rows x 6-8 @ 2010 (Get as horizontal as possible) – Rest 45 seconds
B. 3 Sets
- B1: Dips (Rings or Stationary) x max reps @ 2010 – Rest 45 seconds
- B2: Hollow Hold x 20-30 seconds – Rest 45 seconds
C.
Complete as many rounds and reps as possible in 7 minutes of:
- Pull Ups x 5
- Thrusters x 10 (95/65)
- Double Unders x 30
