12.12.2018

 In Workout of the Day

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

 

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