Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds of:
- Walking Lunge x 1 length
- Bear Crawl x 1 length
- Scap Pull Up x 10
Workout of the Day
A. 4 Sets for Quality of:
- Rope Climb x 2-3
- HSPU x 6-8 or Wall Walk x 3
- Alt Pistol x 6-10
- Double Under x max reps in 30 seconds
B. 2 Sets
- Row 1000m
Rest 5 minutes between efforts
-1st set @ 85%, 2nd set 95%.
