Warm Up
Row 250m
Dynamic Drills
2 Rounds of:
- Dislocate x 10
- T Push Up x 10
- Scap Pull Up x 10
Workout of the Day
A. 4 Sets
- A1: CGBP x 3-4 @ 20X1 – Rest 60 seconds
- A2: Hollow Tuck to Extension x 30 seconds – Rest 60 seconds
B. 3 Sets
- Active Arch Bar Row x 6-8 @ 2111 – Rest 60 seconds
C. 3 Sets
Against a 3 minute clock:
- Row 300/250m
- Thruster x 20 (45/35)
- Pull Up x max reps in time remaining
–Rest 3 minutes between
