9.24.2015

Warm Up

Dynamic Drills

Then, In teams of 3, complete 2 Rounds each of:

  • Partner A – Row or Run 250m
  • Partner B – Hang on Pull Up Bar
  • Partner C – FLR on floor

Rotate to the next station when your partner completes the 250m Run/Row.

Workout of the Day

A. 3 Sets

  • A1: Weighted Pull Up x 2-3 @ 20X1 – Rest 90 seconds
  • A2: Strict Pull Up x max reps – Rest 90 seconds
  • A3: Hollow Rocks/Hold x 20-30 seconds – Rest 90 seconds

B.

In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 12 minutes of:

  • Front Squat x 7 (115/75)
  • Run or Row 200m
  • Pull Up x 7 (CTB if possible)

C. 3 Sets

  • C1: Couch Stretch x 60 seconds per
  • C2: SA Bent Row x 6-8 per @ 2111

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