5.09.2017

 In Workout of the Day

Warm Up

Row 250m

Then 2 Rounds of:

  • Dislocate x 10
  • OHS x 10
  • Scap Pull Up x 10

Workout of the Day

A. 3 Sets

  • A1: Weighted Pull Up x 2-3 @ 2011 OR 2-3 Negatives @ 51A1 – Rest 60 seconds
  • A2: Single Leg KB RDL x 6-8 per @ 3011 – Rest 60 seconds

B. EMOM 20 (5 Sets)

  • Min 1 – Row 12-15/10-12 Cals
  • Min 2 – Wallball x 15-20 (20/14lbs to 10/9′ target)
  • Min 3 – Pull Up x 5 (Strict if possible) + Push Up x 10
  • Min 4 – Rest

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