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
