3.07.2016

Warm Up

Row or Run 250m

Then 2 Rounds of:

  • Scap Pull Up x 10
  • T Push Up x 10
  • Bar Tap (Kip) x 10

Workout of the Day

A. Take 10 minutes to practice Muscle Ups (Rings or Bar)

B.

EMOM for 10 minutes:

  • Odd – Deadlift x 5-7 @ 50-60% of 1RM
  • Even – HSPU x 8-10

Rest 5 minutes

EMOM for 10 minutes:

  • Odd – STO x 8-10 @ 60-70% of 1RM Push Press
  • Even – Box Jump x 12-15

Rest 5 minutes

EMOM for 10 minutes:

  • Odd – Row 12-15/10-12 Cals
  • Even – Wallball x 12-15

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