Workout of the Day
Warm Up
3 rounds for quality:5 25' shuttle run
10 hanging knee raise
10 ring row
Then...
2 rounds:
10 scap pull ups
10 V-up
10 alt samson lunge
Then...
2 rounds:
10 alt groiners
3-5 TTB
1-2 strict pull up
12302025
For time:20 25' shuttle run
40 TTB
20 25' shuttle run
40 strict pull ups
20 25' shuttle run
40 TTB
20 25' shuttle run
25' down AND BACK = 1x25' shuttle run
Both feet must cross the line and one hand must tap the floor at both ends
Cool down
1 min banded pass through1 min samson lunge stretch