Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Dislocate x 10
- Scap Pull Up x 10
- T Push Up x 10
Workout of the Day
A. 4 Sets
- A1: CGBP x 8 @ 21X1 – Rest 60 seconds
- A2: Hollow Tuck to Extension x 30-45 seconds – Rest 60 seconds
B. 2 Sets
- B1: Wide Grip Pronated Pull Up x 5-7 @ 2010 – Rest 60 seconds
- B2: Prontated Pull Up x 5-7 @ 2010 – Rest 60 seconds
- B3: Chin Up (Supinated) x 5-7 @ 2010 – Rest 2 minutes
C.
Complete as many rounds and reps as possible in 8 minutes of:
- Pull Up x 5
- Push Up x 10
- Russian KBS x 15
