12.13.2017

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Scap Pull Up x 10
  • Squat to Stand x 5
  • Burpee Broad Jump x 3

Workout of the Day

A. 3 Sets

  • A1: Pull Up (Pronated) x max reps – Rest 90 seconds
  • A2: Chin Up (Supinated) x max reps – Rest 90 seconds

-We need to get at least 5 reps for each pull up variation. Use assistance if needed. Partnered is preferred.

B. Every 4 minutes, for 24 minutes (6 Sets)

  • Double Under x 30
  • Run or Row 250m
  • Goblet Squat x 15 (53/35)
  • Burpee Pull Up x 5 OR Burpee Muscle Up x 3

 

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