Warm Up
Run 400m
Dynamic Drills
Then
- Scap Pull Up x 10
- T Push Up x 10
- Dislocate x 10
Workout of the Day
A. 4 Sets
- A1: Press x 4-6 reps @ 20X1 – Rest 60 seconds
- A2: Hollow Hold/Rocks x 20-30 seconds – Rest 60 seconds
B. 3 Sets
- B1: Dips (Rings or Stationary) x max reps @ 2010 – Rest 60 seconds
- B2: Arch Body Hold x 20-30 seconds – Rest 60 seconds
C. 3 Sets
- C1: Weighted Pull Up x 3 – Rest 45 seconds
- C2: Weighted Chin Up x 3 – Rest 45 seconds
- C3: Strict Pull Up x max reps – Rest 3 minutes
D. 3 Sets
- Run 400m
-1st set @ 80%, 2nd @ 90%, 3rd @ 95%.
