2.17.2016

Warm Up

Jumprope 3 minutes

Then

2 Rounds of:

  • Dislocate x 5
  • Scap Pull Up x 5
  • Scap Push Up x 5
  • Bar Tap x 5

Workout of the Day

A. 2 Sets

  • A1: Pronated Wide Grip Strict Pull Up x 4-6 – Rest 90 seconds
  • A2: Pronated Strict Pull Up x 5-7 – Rest 90 seconds
  • A3: Chin Up (Supinated) x 6-8 – Rest 90 seconds

-If you are able to complete the high end of the rep range, then add weight.

B. 2 Sets

  • B1: Kipping Pull Up x max reps in 30 seconds – Rest 45 seconds
  • B2: Hollow Rocks/Hold x 30 seconds – Rest 45 seconds

C. EMOM for 20 (5 Sets):

  • Min 1 – Burpees x 10-15 (two hand touch to target 6″ above reach)
  • Min 2 – Box Jump/Step Down x 12-15
  • Min 3 – KBS x 15-20 (53/35)
  • Min 4 – Row 15 Strokes or Run 150m

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