9.29.2015

Warm Up

Run or Row 250m

Dynamic Drills

Then

  • Wall Walk x 4
  • Ring Row x 8
  • Alt. Step Up x 12

Workout of the Day

10 minutes @ 85% of:

  • CTB Pull Up x 5 OR Muscle Up x 3
  • Double Unders x 20
  • Run 150m

Rest/Walk 5 minutes

10 minutes @ 85% of:

  • HSPU x 5 (Strict Deficit if possible) OR Wall Walks x 2
  • Walking Lunges x 20
  • Row 150m

Rest/Walk 5 minutes

10 minutes @ 85% of:

  • Box Jump/Step Down x 5 (24/20)
  • Burpees x 7
  • SA OH Carry x 60m

 

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