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
