1.12.2016

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Scap Pull Up x 10
  • Squat to Stand x 10
  • Good Morning x 10

Workout of the Day

A. 3 Sets

  • A1: Weighted Pull Up x 2 – Rest 45-60 seconds
  • A2: Chin Up (Supinated) x max reps – Rest 2 minutes

B.

EMOM for 10 minutes

  • Odd – Power Clean (135/95lbs) x 5 + Box Jump Over x 5
  • Even – Wallball x 10 + Pull Up x 8-10

Rest 5 minutes

EMOM for 10 minutes

  • Odd – Deadlift x 5 (185/125lbs) + Burpee over the bar x 5
  • Even – TTB x 8-10

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