Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Scap Pull Up x 10
- Burpee Broad Jump x 50ft
Workout of the Day
A. 3 Sets
- A1: Bar Tap x 10 – Rest 30 seconds
- A2: Double Under x max reps in 30 seconds – Rest 30 seconds
- A3: Side Bridge x 30 seconds per – Rest 30 seconds
B. EMOM for 30 minutes (6 Sets)
- Min 1 – Row 12-15/10-12 Cals
- Min 2 – Muscle Up/Burpee Pull Up x 3 + Double Under x 20
- Min 3 – Run 150m
- Min 4 – Man Maker x 3-5 (as heavy as possible)
