2.03.2018

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • SA KBS x 5 per
  • SA KB Push Press x 5 per
  • Scap Pull Up x 5

Workout of the Day

A. 3 Sets

  • A1: Strict Pronated Pull Up x 5-7 @ 2011 – Rest 60 seconds
  • A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds

B. EMOM for 20 (5 Sets)

  • Min 1 – Row 15/12 Cals
  • Min 2 – SA KB Clean & Jerk x 10 (5 per) + Double Under x 20
  • Min 3 – Burpee Pull Up x 4-6 or Burpee Muscle Up x 3-4
  • Min 4 – Rest

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