9.01.2015

Warm Up

Dynamic Drills

Then, in teams of 2, complete 2 rounds each of:

  • Partner A – Run or Row 250m
  • Partner B – Scap Pull Up x 10

Workout of the Day

A. 3 Sets

  • Pull Up x 5-7 @ 2010 (Weighted if possible) – Rest 2 minutes

-1st Set – Wide Grip Pronated, 2nd Set – Pronated, 3rd Set – Supinated.  Try to touch your throat to the bar. Use assistance if needed (banded or partner assisted).

B.

12 minutes @ 85% of:

  • Row 10/8 Calories
  • Push Up x 10/8
  • SA Farmers Carry x 30m per

Rest/Walk 5 minutes

12 minutes @ 85% of:

  • Pull Up x 10
  • Double Under x 30
  • Run 250m

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