4.02.2019

 In Workout of the Day

Warm Up

Row or Assault Bike 2 minutes

Then 2 Rounds of:

  • Scap Pull Up x 5
  • TGU x 1 per (SLOW)

Workout of the Day

A. 3 Sets

  • A1: Strict Pronated Pull Up x 5-7 @ 2011 – Rest 60 seconds
  • A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds

-If this rep range is easily achieved for the pull ups, then add some load, but stick to the tempo and the rep range.

B. EMOM for 20 (5 Sets)

  • Min 1 – Row 15/12 Cals
  • Min 2 – SA KB Clean & Jerk x 10 (5 per) + Double Under x 20
  • Min 3 – Burpee Pull Up x 6 or Burpee Muscle Up x 4
  • Min 4 – Rest

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