Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds of:
- Scap Pull Up x 5
- T Push Up x 10
- SA OH KB Carry x 1 length
Workout of the Day
A. 4 Sets
- A1: CGBP x 4-6 @ 21X1 – Rest 60 seconds
- A2: Hollow Tuck to Extension x 30 seconds – Rest 60 seconds
B. 3 Sets
- B1: Dips (Rings or Stationary) x 6-8 @ 3311 – Rest 60 seconds
- B2: Double Under x max reps in 30 seconds – Rest 60 seconds
C. 4 Rounds for time of:
- Row 300m
- KBS x 15 (53/35)
- Pull Up x 10 (CTB if possible)
