Warm Up
Dynamic Drills
Then, in teams of 2, complete 2 rounds each of:
- Partner A – Run or Row 250m
- Partner B – Scap Pull Up x 10
Workout of the Day
A. 3 Sets
- Pull Up x 5-7 @ 2010 (Weighted if possible) – Rest 2 minutes
-1st Set – Wide Grip Pronated, 2nd Set – Pronated, 3rd Set – Supinated. Try to touch your throat to the bar. Use assistance if needed (banded or partner assisted).
B.
12 minutes @ 85% of:
- Row 10/8 Calories
- Push Up x 10/8
- SA Farmers Carry x 30m per
Rest/Walk 5 minutes
12 minutes @ 85% of:
- Pull Up x 10
- Double Under x 30
- Run 250m
