8.01.2017

 In Workout of the Day

Warm Up

Row 250m

Dynamic Drills

Then 2 Rounds of:

  • Ring Scap Pull Up x 5
  • Alt Step Up/Step Down x 10
  • Russian KBS x 15

Workout of the Day

A. 3 Sets

  • A1: Ring Pull Up x 3-5 @ 2111 – Rest 60 seconds
  • A2: Alt. Pistol x 8-10 – Rest 60 seconds

B. EMOM for 25 minutes (5 Sets)

  • Min 1 – Row 12-15/10-12 Cals
  • Min 2 – Power Clean x 3 TnG @ 70% of 1RM + Bar Facing Burpee x 5
  • Min 3 – CTB Pull Up x 10-15
  • Min 4 – Run 150m
  • Min 5 – Rest

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