6.27.2017

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Scap Pull Up x 5
  • Dislocate x 10
  • OHS x 15

Workout of the Day

A. 3 Sets

  • A1: Pull Up (Pronated)  x max reps @ 2011 – Rest 90 seconds
  • A2: Chin Up (Supinated) x max reps @ 2011- Rest 90 seconds

-Use assistance if needed to achieve 5-8 reps per. Partnered is preferred, but banded is ok.

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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