4.04.2017

Warm Up

Jumprope 3 minutes

Then, in teams of 3, complete 2 Rounds each of:

  • Partner A – Row 250m
  • Partner B – Scap Pull Up x 5 + Deadhang for time remaining
  • Partner C – FLR on floor

-rotate stations when the rowing partner has completed the distance.

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

-For the Pull Ups, use assistance if needed (partnered assistance preferred over bands. add weight if this rep range and tempo are easily achieved.

B. EMOM for 20 (5 Sets)

  • Min 1 – Row 15/12 Cals
  • Min 2 – Burpee Pull Up x 6 or Burpee Muscle Up x 4
  • Min 3 – Alt DB Snatch x 10 + Double Under x 20
  • Min 4 – Rest

 

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