Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds of:
- Scap Pull Up x 10
- T Push Up x 10
- Alt Step Up x 10
Workout of the Day
A. 4 Sets for Quality
- Rope Climb x 2-3
- Nose to Wall HS Hold x 45-60 seconds
- Alt Pistol x 8-10
- Double Under x 30-50
B. 2 Sets
- Row 1000m
–Rest 5 minutes between
