Warm Up
Row or Run 250m
Dynamic Drills
Then 2 Round of:
- Scap Pull Up x 5
- Deadhang x 30 seconds
- Burpee Broad Jump x 1 length
Workout of the Day
A. 2 Sets
- A1: Wide Grip Pull Up (Pronated) x 5-8 – Rest 90 seconds
- A2: Chin Up (Supinated) x 6-10 – Rest 90 seconds
B. 3 Sets
- B1: Active Arch Bar Row x 4-6 @ 2111 – Rest 45-60 seconds
- B2: Side Bridge x 30-45 seconds per – Rest 45-60 seconds
C. In teams of 3, complete 4 sets each of:
- Row 500m or Run 400m
- Burpee Box Jump Over x 10 (24/20″)
