Warm Up
Row 300m
Dynamic Drills
Then 2 Rounds
- Dislocate x 10
- Bar Tap (Kips) x 10
- Scap Push Up x 10
Workout of the Day
A. 4 Sets
- A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds
B. 3 Sets
- B1: Strict Pull Up x max reps @ 2111 – Rest 60 seconds
- B2: Kipping Pull Up x max reps in 30 seconds – Rest 2 minutes
C.
In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:
- Ground to Overhead x 5 (155/105)
- Burpee Over the Bar x 7
- Row 9 Calories
