1.19.2015

Warm Up

Row 300m

Then 2 Rounds of:

  • Inchworm x 5
  • Seated Wallslide x 10
  • Scap Pull Up x 10
  • Box Jump/Step Down x 5

Workout of the Day

A. 3 Sets

  • A1: Weighted Ring Pull Up x 2-3 – Rest 45-60 seconds
  • A2: Chin Up (Supinated) x max reps – Rest 2 minutes

B.

EMOM for 12 minutes

  • Odd – Deadlift x 8 (185/125)
  • Even – Box Jump Over x 10

Rest 5 minutes

EMOM for 12 minutes

  • Odd – STO x 8 (115/75)
  • Even – Pull Up x 8-10 (CTB if possible)

 

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