Warm Up
2 Rounds of:
- Run 150m
- Bar Tap x 10
- Burpee Broad Jump x 5
Workout of the Day
A. 3 Sets:
- A1: DB External Rotation x 6-8 per @ 2020 – Rest 30 seconds
- A2: Hollow Body Flutter Kicks x 30-45 seconds – Rest 30 seconds
B. EMOM for 10:
- CTB Pull Up x 6-10
C. Complete 2 Rounds for time of:
- Burpee Box Jump Over x 10 (24/20″)
- Alt. SA Devil Press x 20 (50.35lbs)
- Pull Up x 30
- Run 400m
15 minute time cap
GPP
A. 3 Sets:
- A1: DB External Rotation x 6-8 per @ 2020 – Rest 30 seconds
- A2: Hollow Body Flutter Kicks x 30-45 seconds – Rest 30 seconds
B. 3 Sets
- Band Assisted Strict CTB Pull Up (Pronated) x 6-8 @ 2011- Rest 90 seconds between.
C. Complete 2 Rounds for time of:
- Burpee Box Step Over x 10 (24/20″)
- Alt. SA Devil Press x 20 (35/25lbs)
- Pull Up x 30 or Max Reps in 2 minutes
- Run 400m
15 minute time cap.
