1.16.2018

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Then 1 Round of:

  • Walking Lunge x 50ft
  • Deadhang x 30 seconds
  • Wall Walk x 1

Workout of the Day

A. 3 Sets

  • Bar Tap x 10
  • Nose to Wall HS Hold x 30-45 seconds
  • Alt Cossack Squat x 8-10

B. EMOM for 6 (3 Sets)

  • Odd – Pronated Chin Over Bar Hold x 15-20 seconds (accumulate if needed)
  • Even – Double Under x max reps in 30 seconds

C. EMOM for 20 (5 Sets)

  • Min 1 – Row 12-15/10-12 Cals
  • Min 2 – Burpee to 6″ Target x 10-15
  • MIn 3 – 1 Round of Cindy
  • Min 4 – Rest

 

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