Warm Up
Run 250m
Dynamic Drills
- Scap Pull Up x 10
- Dislocate 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: Strict Pull Up x max reps @ 2010 – Rest 90 seconds
- B2: Dips (Rings or Bar) x max reps @ 2111 – Rest 90 seconds
-for the pull ups, vary the grip. 1st Set -Wide Grip Pronated, 2nd Set- Pronated, 3rd Set – Supinated.
C. 4 Sets for time of:
- Run 250m
- KBS x 15 (53/35)
- Pull Up x 9
- Rest 60 seconds
