Warm Up
Jumprope 3 minutes
Then 1 Round of:
- Walking Lunge x 50ft
- Deadhang x 30 seconds
- Wall Walk x 1
Workout of the Day
A. 3 Sets
- Bar Tap x 10
- Nose to Wall HS Hold x 30-45 seconds
- Alt Cossack Squat x 8-10
B. EMOM for 6 (3 Sets)
- Odd – Pronated Chin Over Bar Hold x 15-20 seconds (accumulate if needed)
- Even – Double Under x max reps in 30 seconds
C. EMOM for 20 (5 Sets)
- Min 1 – Row 12-15/10-12 Cals
- Min 2 – Burpee to 6″ Target x 10-15
- MIn 3 – 1 Round of Cindy
- Min 4 – Rest
