Warm Up
Run 400m
Dynamic Drills
Workout of the Day
A. 4 Sets
- A1: Weighted Pull Up x 2 reps @ 20X1 OR 2-3 reps @ 40A1 – Rest 30 seconds
- A2: Rope Climb x 1-2 reps (legless if possible) – Rest 30 seconds
- A3: FLR on floor x 30 seconds – Rest 30 seconds – Rest 30 seconds
- A4: Pull Ups Or Ring Rows x max reps @ 20X1 – Rest 30 seconds
- A5: KB Push Press x 10 reps Unbroken – Rest 2-3 minutes between sets
B.
Row for max calories in 3 minutes
