Workout of the Day
Strength
2 Strict Pull ups (3 second chin over bar hold)
4 Strict Pull ups (no hold)
10 Deadbugs
6 Rounds (not for speed)
Workout
Every 3 minutes for 15 minutes
_____ Doubles
20 Sit ups
Max KB Swings
Fitness: 35/26 (50 doubles)
Performance: 53/35 (75 doubles)
Athletes: Focus on that chin over bar hold. Chest to bar crew get as high as you can
DRIVE
Strength
10 Push ups
5 Goblet Squats with Pause in the bottom
10 Goblet Lunges
4 Rounds
Workout
AMRAP for 12 minutes
30 Doubles or Double Tap Jumps
20 Russian KB Swings
15 Sit ups
10 Opposite hand opposite foot v ups
