Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Scap Pull Up x 10
- Squat to Stand x 5
- Burpee Broad Jump x 3
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
-We need to get at least 5 reps for each pull up variation. Use assistance if needed. Partnered is preferred.
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