8.07.2018

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Scap Pull Up x 5 (Slow & Controlled)
  • Alt Box Step Up x 10
  • Row 15 Strokes (No Straps)

Workout of the Day

A. 3 Sets

  • A1: Weighted Pull Up x 2-3 @ 2011 OR 2-3 Negatives @ 51A1 – Rest 90 seconds
  • A2: Hollow Rocks x 30-45 seconds – Rest 90 seconds

B.

EMOM for 10

  • Odd – Burpee Box Jump Over x 8-10 (24/20″)
  • Even – Pull Up x 10 + Double Under x 20

Rest/Walk 5 minutes

EMOM for 10

  • Odd – Row 12-15/10-12 Cals
  • Even – Hi/Lo Plank x 40 seconds

 

 

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