Monday, April 20th

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Strength: Pull Up work – Complete 4 rounds of as many reps as possible without dropping of 1 scap pull up, 1 strict pull up, 1 strict C2B Pull Up. Scale with bands. No bands, scale to 3 second chin over bar hold into 3 second negative – jump back up and complete as many as possible without resting. No Pull Up bar – Complete 4×10-12 bent over supported DB/KB Row.

Conditioning – Run Intervals – 4 Rounds of 400m run/sprint, 200m slow jog. Jog should be slow enough to bring heart rate back to near resting. No rest besides the jog.

Core: 4 Giant Sets of 6 Plate-Overhead Around The Worlds into 20 Russian Twists into 30s hollow hold. See video for demonstration.