Warm Up
Jumprope 3 minutes
Then 2 Rounds with PVC of:
- Dislocate x 10
- Good Morning x 10
- OHS x 10
Then 2 Rounds of:
- Scap Pull Up x 5
- 3pt PVC Hinge 10
Workout of the Day
A. 3 Sets
- A1: Pull Up (Pronated) x max reps – Rest 90 seconds
- A2: Chin Up (Supinated) x max reps – Rest 90 seconds
B. Every 4 minutes, for 24 minutes (6 Sets)
- Double Under x 30
- Run or Row 250m
- Goblet Squat x 15 (53/35)
- Burpee Pull Up x 5 OR Burpee Muscle Up x 3
