Warm Up
Dynamic Drills
In teams of 3 partners will complete 3 sets of:
- Partner A – Row for max calories OR max Double Unders in 30 seconds
- Partner B – Scap Push Up x 10
- Partner C – Scap Pull Up x 10
Workout of the Day
A. 4 Sets
- A1: CGBP x 4-6 @ 30X1 – Rest 60 seconds
- A2: Weighted Pull Up x 2 – Rest 60 seconds
- A3: Strict Pull Up x max reps @ 2010 – Rest 60 seconds
-Alternate pronated and supinated grip for A2 (2 sets of each)
B. 3 Sets
- 60 seconds Row for max calories
- Rest 30 seconds
- 60 seconds KBS (53/35)
- Rest 30 seconds
- 60 seconds Wallball (20/14)
- Rest 30 seconds
