Workout of the Day
A. 1 Set:
- Row or Bike 60 seconds – easy/moderate
- Supinated Hang 20 seconds
- Perfect Stretch x 10 Steps
- Pronated Hang 20 seconds
- Backwards Table Top Walk x 10 Steps
Followed by:
1 Set:
- Row or Bike 60 seconds – moderate
- Scap Pull Up x 10
- Tall Plank Shoulder Taps x 20
Followed by:
1 Set:
- Row or Bike 60 seconds – moderate/fast
B. 3 Sets:
- Strict Pronated Pull Up x 8-10 @ 2011 – Rest 60 seconds
- Banded Good Morning x 15-20 – Rest 60 seconds
C. Complete as many rounds and reps as possible in 20 mintues of:
- Double Under x 30
- Erg 20 Cals
- Alt. DB Sntach x 10 (50/35lbs)
- Strict Pull Up x 5 (CTB if possible)
