Warm Up
Row 500m or Run 400m
Dynamic Drills
Then
- Dislocate x 10
- Scap Push Up x 10
- T Push Up x 10
Workout of the Day
A. 4 Sets
- A1: CGBP x 2-3 reps @ 20X1 – Rest 60 seconds
- A2: Russian Twist x 20 – Rest 60 seconds
B. 3 Sets
- B1: Dips x max reps @ 2010 – Rest 60 seconds
- B2: Pendlay Row x 6-8 reps @ 21X1 – Rest 60 seconds
C. For time:
- Row 500m or Run 400m
When the clock hits 4 minutes, then complete as many rounds and reps as possible in 5 minutes of:
- Burpee Box Jump Over x 10 (24/20″)
- Pull Up x 20
- Push Up x 30
– Record 2 scores. 1 for each effort.
