Warm Up
Row 15/12 cals
- Jump Rope x 30 seconds
- FLR x 20-30 seconds
- SA Ring Row x 5/per
Workout of the Day
A. 3 Sets:
- A1: Strict Pronated Pull Up x 5-7 @ 2011 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds
B. EMOM for 20 (5 Sets)
- Min 1 – Row 15/12 Cals
- Min 2 – SA KB Clean & Jerk x 8 (4 per) + Double Under x 20
- Min 3 – Burpee Pull Up x 6 or Burpee Muscle Up x 4
- Min 4 – Rest
