8.24.2015

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

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