10.20.2020

Workout of the Day

A. Every 2 minutes, for 18 minutes (3 sets of each):

  • Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
    Station 2: Row 200/150m (No Straps)
  • Station 3: Wall Walk x 2-3

B. EMOM for 10:

  • Odd – CTB Pull Up x 6-10
  • Even – Hollow Rocks 30-40 seconds

C. Complete as many rounds and reps as possible in 10 minutes of:

  • L Seated SA Press x 5 per @ 21X1 OR Strict HSPU x 5
  • SA Supinated Farmer Carry x 25ft per

If the 5 Strict HSPU reps are easily accomplished, then perform these reps from a 4/2″ Deficit. No Kipping.

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