09.10.2021

Workout of the Day

A. Every 4 minutes, for 16 minutes (4 sets):

  • Weighted Pull-Ups x 1-2 reps OR 1-2 Negatives @ 50A1

At the top of the next minute…

  • 30 Seconds of Strict Pull-Ups for Max Reps (Use assistance if needed to achieve at least 6-8 Quality Reps.

At the top of the next minute…

  • 20 Walking Lunges with Overhead Plate Carry (35/25 lbs)

B. 2 Sets for max reps:

  • 3 min – Erg for Cals
  • 2 min – Man Maker
  • 1 min – Box Jump Over (24/20″)

Rest 3 minutes between

*Today’s Man Maker – Row Left, Push Up, Row Right, Power Clean, STO.

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