Warm Up
Run or Row 400m
Then 2 Rounds of:
- Prisoner Good Morning x 5
- YTW x 5
- Hang 30 seconds
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 1RM
- Set 3 – 1 Rep @ 85% of Possible 1RM
- Set 4 – 1 Rep @ 90-95% of Possible 1RM
- Set 5 – Test 1RM
- Set 6 (optional) – Exceed Set 5 weight
-Rest 2-3 minutes between sets.
B. Weighted Pull Up (Pronated) – 1RM
C. Helen
Complete 3 Rounds for time of:
- Run 400m
- KBS x 21 (53/35lbs)
- Pull Up x 12