3.07.2018

 In Workout of the Day

Warm Up

Row 300/250m (No Straps)

Then 2 Rounds of:

  • Dislocate x 10
  • T Push Up x 10
  • Burpee Broad Jump x 1.1.1

Workout of the Day

A.

Every 2 minutes, for 18 minutes (3 sets of each):

  • Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
  • Station 2: Row 200/150m
  • Station 3: Box Jump Over x 10-15

B. EMOM for 16 (4 Sets)

  • Min 1 – Row 15/12 Cals
  • Min 2 – OHS x 10 (UNBROKEN)
  • Min 3 – Strict Chin Up x 5-7 + TTB x 5-7
  • MIn 4 – FLR x 30 seconds

 

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