12.14.2016

Warm Up

In teams of 3, complete 2 sets each of:

  • Partner A – Run or Row 250m
  • Partner B – Scap Pull Up x 5 + Deadhang for remaining time
  • Partner C – Jumprope (Singles)

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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