10.24.2017

 In Workout of the Day

Warm Up

In teams of 3, complete 2 Rounds each of:

  • Partner A – Row 250/200m
  • Partner B – Hang from Pull Up Bar
  • Partner C – Jumprope Singles

-Rotate stations when the rowing partner is finished.

Workout of the Day

A. 3 Sets

  • A1: Bar Tap x 8-10 – Rest 30 seconds
  • A2: Hollow Rocks/Hold x 30 seconds – Rest 30 seconds

B. 3 Sets

  • B1: Weighted Pull Up x 2-3 @ 20X1 – Rest 60 seconds
  • B2: Strict Pull Up x max reps @ 2010 – Rest 2 minutes

C. EMOM for 20 (4 Sets)

  • Min 1 – Row 12-15/10-12 Cals
  • Min 2 – Strict Chin Up x 5 (CTB if possible) + Double Under x 20
  • Min 3 – Push Up x 10/8 + Box Jump Over x 10 (24/20″)
  • Min 4 – Run 150m w/ Medball
  • Min 5 – Rest

Leave a Comment