9.07.2016

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)

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