9.25.2015

Warm Up

Row 250m

Dynamic Drills

Then 2 Rounds of:

  • Scap Pull Up x 5
  • Box Jump/Step Down x 5
  • Ring Support Hold x 20 seconds

Workout of the Day

A. 4 Sets for Quality

  • Rope Climb x 2-3 (legless if possible) OR Muscle Up x 4-6 (strict if possible)
  • Dips (Rings or Bar) x 4-6 @ 42X2
  • “Tall” Box Jump x 8-10
  • Farmers Carry x 60m (AHAP)

B.

For max meters:

  • 4 minutes of Rowing
  • Rest 4 minutes
  • 2 minutes of Rowing
  • Rest 2 minutes
  • 1 minute of Rowing

Set your goal at or above 2000 total meters rowed, but list scores separately.

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