Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Scap Pull Up x 5
- Dislocate x 10
- OHS x 10
Workout of the Day
A. 3 Sets
- A1: Supinated Chin over Bar Hold (CTB if possible) x 20 seconds – Rest 60 seconds
- A2: Hollow to Arch Rolls x 30-45 seconds – Rest 60 seconds
- A3: Double Under x max reps in 30 seconds – Rest 60 seconds
B.
10 minutes @ 85% of:
- Strict Chin Up x 5/3 (CTB if possible)
- SA Farmers Carry x 30m per
- Run 150m
Rest/Walk 5 minutes
10 minutes @ 85% of:
- Wallball x 10 (Unbroken – as heavy as possible)
- Row 15 Strokes @ 2k pace
- FLR on Floor x 30 seconds
