Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Scap Pull Up x 5
- Seated Wallslide x 10
- Box Jump/Step Down x 5
Workout of the Day
A. EMOM for 9 (3 Sets)
- Min 1 – Double Under x 40-50
- Min 2 – TTB x 10-15
- Min 3 – Box Jump/Step Down x 10-15
B. 4 Sets
Against a 3 minute clock:
- Row 300/250m
- Wallball x 15
- CTB Pull Up x max reps in time remaining
Rest 3 minutes between
C. 2 Sets
- C1: Couch Stretch x 90 seconds per
- C2: SA Bent Row x 6-8 per @ 2111
