Warm Up
Row 250m
Dynamic Drills
Then 2 Rounds of:
- Dislocate x 10
- Bear Crawl x 1 length
- Hang from Pull Bar x 45 seconds (accumulate if needed)
Workout of the Day
A. 3 Sets
- A1: Weighted Pull Up (Pronated) x 2-3 reps @ 21×1 – Rest 60 seconds
- A2: Strict Pull Up (Pronated) x max reps @ 2010 – Rest 60 seconds
- A3: Chin Up (Supinated) x max reps @ 2010 – Rest 3 minutes
–-Work on glute activation exercises during the 3 minutes between sets. Lateral X Band Walks, Glute Bridges, Fire Hydrants…. Ask your coach to help you.
B.
In teams of three, with only one person per station, complete 4 sets each of:
- Row 250m
- Thruster x 12 (95/65)
- Burpee Box Jump Over x 9 (24/20)
-Start in congo line fashion with the row.
