4.10.2018

 In Workout of the Day

Warm Up

In teams of 3, complete 2 Rounds each of:

  • Partner A – Row/Run 250 (1 of each)
  • Partner B – Alt. Box Step Up (20″)
  • Partner C – Active Hang 20 seconds + Jumprope Singles

Workout of the Day

A. 4 Sets

  • A1: Strict Pull Up x max reps in 60 seconds – Rest 60 seconds
  • A2: Double Under x max reps in 30 seconds – Rest 90 seconds

(alternate between supinated and pronated grips each set)

B. EMOM for 20 minutes (5 Sets)

  • MIn 1 – Row 15/12 Cals
  • Min 2 – Burpee Pull Up x 6 or Burpee Muscle Up x 4
  • Min 3 – Run 150m
  • Min 4 – FLR on Floor x 30 seconds or Nose to Wall Handstand Hold

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