10.26.2016

Warm Up

Row 250m

Ankle and Hip Mobility

Then

  • Goblet Squat x 10 @ 30X1
  • Scap Pull Up x 10

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 3-4 @ 30X1 – Rest 90 seconds
  • A2: L Sit x 20-30 seconds (accumulate time if needed) – Rest 90 seconds

B. 3 Sets (mix grip)

  • Weighted Pull Up x 3-4 @ 2011 – Rest 90 seconds between sets.

Set 1 – Wide Grip Pronated, Set 2 – Pronated, Set 3 – Supinated.

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

  • Burpee Pull Up x 5 OR Muscle Up x 3
  • HSPU x 7
  • Box Jump Over x 9 (24/20″)

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