11.29.2018

 In Workout of the Day

Warm Up

Row 500/450m

Then 2 Rounds of:

  • Scap Pull Up x 10
  • SA Bottoms Up KB Carry 90/90 x 50ft per

Workout of the Day

A. 2 Sets

For max reps:

  • A1: Strict Wide Grip Pull-Ups (Pronated) – Rest 90 seconds
  • A2: Strict Pull Ups (Pronated) – Rest 90 seconds
  • A3: Strict Chin Ups (Supinated) – Rest 2 minutes

–If you’re using assistance, use the same level of assistance for every set.

B.

In teams of 3, complete 4 rounds each of:

  • Row 20/15 Cals
  • Shoulder to Overhead x 10 (115/75)
  • Burpee over the Bar x 5

-Waterfall start.

C. 2-3 Sets

  • Thumbs Up Reverse Fly x 8-10

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