Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds of:
- T Push Up x 10
- Bar Tap x 10
- OHS x 10 w/ PVC
Workout of the Day
A. CGBP – 1RM
Use the following percentages when building to today’s 1RM
- Set 1 – 3 Reps @ 65% of Possible 1RM
- Set 2 – 2 Reps @ 75% of Possible 1 RM
- Set 3 – 1 Rep @ 85% of Possible 1 RM
- Set 4 – 1 Rep @ 90-95% of Possible 1 RM
- Set 5 – Test 1RM
- Set 6 (optional) – Exceed Set 5 weight
B. Weighted Pull Up – Take 8-10 minutes to establish a 1RM (Pronated)
C. “Fran”
For time, complete rounds of 21,15, and 9 of:
- Thruster (95/65)
- Pull Up
