9.12.2017

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Scap Pull Up x 5
  • Dislocate x 10
  • Squat to Stand x 5

Workout of the Day

A. 2 Sets

  • A1: Wide Grip Pull Up (Pronated) x 5-7 @ 2110 – Rest 60 seconds
  • A2: Strict Pull Up x 5-7 @ 2110 – Rest 60 seconds
  • A3: Chin Up (Supinated) x 5-7 @ 2110 – Rest 3 minutes

B. EMOM for 20 minutes (5 Sets)

  • Min 1 – Row 10-12/8-10 Cals
  • Min 2 – CTB Pull Up x 10-15
  • Min 3 – Burpee Box Jump Over x 8-10 (24/20)
  • Min 4 – Double Under x max reps in 30 seconds

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