12.18.2020

Workout of the Day

A. Every 4 minutes, for 16 minutes (4 sets):

  • Weighted Pull-Ups x 1-2 reps

At the top of the next minute…

  • 30 Seconds of Strict Pull-Ups for Max Reps

At the top of the next minute…

  • Single DB Alt Box Step Up x 20 (50/35lb to 24/20″)

B. For Time:

  • Row 250m
  • Burpee Box Jump Over x 10 (24/20″)
  • Run 250m

Rest 2:00, then:

  • Run 400m
  • Burpee Box Jump Over x 20 (24/20″)
  • Row 500m

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