Warm Up
Run 250m
Group Dynamic Drills
Then 2 Rounds of:
- Seated Wallslide x 10
- Scap Pull Up x 5
- Bar Tap x 10
Workout of the Day
A. 3 Sets
- A1: Strict Pronated Pull Up x max reps in 30 seconds – Rest 60 seconds
- A2: Kipping Pull Up x max reps in 30 seconds – Rest 2 minutes
B. In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 20 minutes of:
- Run 250m
- Pull Up x 10 (CTB if possible) OR Muscle Up x 4/3
- Burpee Box Jump Over x 5 (24/20″)
