Thursday
Warm-Up.
Pronated Grip Static Hang x 60 seconds (accumulated, if needed)
Spend 5-10 minutes on Pre-Run Warm-Up Drills
Scapular Pull-Ups x 10-15 reps
Followed by…
Three sets of:
45 seconds of Rowing
Banded Good Morning x 15-20 reps
Rest 60 seconds
Then…
Four rounds for time of:
800 Meter Run
40 Kettlebell Swings (24/16 kg)
20 Pull-Ups
Boom Lite
Warm-Up.
Pronated Grip Static Hang x 60 seconds (accumulated, if needed)
Spend 5-10 minutes on Pre-Run Warm-Up Drills
Scapular Pull-Ups x 10-15 reps
Followed by…
Three sets of:
45 seconds of Rowing
Banded Good Morning x 15-20 reps
Rest 60 seconds
Then…
Four rounds for time of:
800 Meter Run
40 Kettlebell Swings
10 Strict Pull-Ups
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