Workout of the Day
Up, Up and Away
200 M Run
35 Pull ups
35 Burpees
35 Med Ball Squat Cleans
Rest 2 minutes
200 M Run
25 Pull ups
25 Burpees
25 Med Ball Squat Cleans
Rest 2 minutes
200 M Run
15 Pull ups
15 Burpees
15 Med Ball Squat Cleans
Fitness: Pull ups or Ring Rows (14/10)
Performance: Chest to Bar (20/14)
22 min Cap
Athletes: We will run heats staggered by 3 minutes today, this way we can have two separate groups on the pull up bar. Your pull ups should not be longer than 3 minutes. The goal here is to push the pace on this light weight mostly body weight workout.
Drive
Strength Work
10 Single Arm Overhead Squat
5 Tuck Jumps
5-6 Rounds depending on load
Workout
400 M Run
200 M Single arm Farmers Carry/Suitcase Carry
:30 Plank each side
4 Rnds
