Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Scap Pull Up x 5
- Walking Lunge x 50ft
Workout of the Day
A.
Every 4 minutes, for 16 minutes (4 sets):
- Weighted Pull-Ups x 1-2 reps
At the top of the next minute…
- 30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute…
- 20 Walking Lunges with Overhead Plate Carry (45/25 lbs)
B. 2 Sets for max reps:
- 3 min – Row or Assault Bike for Cals
- 2 min – Double Under
- 1 min – Burpee
Rest 3 minutes between.
