10.23.2018

 In Workout of the Day

Warm Up

Row 20/15 Cals (No Straps)

EMOM for 6 (2 Sets)

  • Min 1 – Jumprope 30 Seconds – Singles
  • Min 2 – Hang 30 seconds
  • Min 3 – Hi/Lo Plank 30 seconds

Workout of the Day

A. 3 Sets

  • A1: Bar Tap x 8-10 – Rest 30 seconds
  • A2: Hollow Rocks/Hold x 30 seconds – Rest 30 seconds

B. 3 Sets

  • B1: Weighted Pull Up x 2-3 @ 20X1 – Rest 60 seconds
  • B2: Strict Pull Up x max reps @ 2010 – Rest 2 minutes

C. EMOM for 20 (4 Sets)

  • Min 1 – Row 12-15/10-12 Cals
  • Min 2 – Strict Chin Up x 5 (CTB if possible) + Double Under x 20
  • Min 3 – Push Up x 10/8 + Box Jump Over x 10 (24/20″)
  • Min 4 – Run 150m w/ Medball
  • Min 5 – Rest

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