Warm Up
Run or Row 250m
Then, 2 Rounds:
- Jump Rope x :30
- Bar Tap x 10
- Wall Walk x 2-3
Workout of the Day
A. 4 Sets:
- A1: Strict Pull Up x max reps in 60 seconds – Rest 60 seconds
- A2: Double Under x max reps in 30 seconds – Rest 90 seconds
*Alternate between supinated and pronated grips each set
B. EMOM for 20 minutes (5 Sets):
- Min 1 – Row 15/12 Cals
- Min 2 – Burpee Pull Up x 6 or Burpee Muscle Up x 4
- Min 3 – Run 150m
- Min 4 – FLR on Floor x 30 seconds or Nose to Wall Handstand Hold
