Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds of:
- Scap Pull Up x 5
- T Push Up x 10
- Bar Tap (Kip) x 5
Workout of the Day
A. 5 Sets
- A1: CGBP x 2 @ 21X1 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds
B. 2 Sets
- B1: Weighted Pull Up x 2 @ 20X1- Rest 60 seconds
- B2: Strict Chin Up x AMRAP-1 @ 2011 – Rest 60 seconds
- B3: Kipping Pull Up x max reps – Rest 3 minutes
C. 5 Rounds of time of:
- Power Clean x 5 (145/105)
- TTB x 10 OR Sit Up x 15
- Wallball x 15 (20/14)
