4.09.2019

 In Workout of the Day

Warm Up

In teams of 3, complete 2 Rounds each of:

  • Partner A – Row 15/12 Cals
  • Partner B – Jumprope
  • Partner C – Scap Pull Up x 10 + FLR for time remaining

-Switch stations, when the rowing partner has completed the Cals.

Workout of the Day

A. 4 Sets

  • A1: Strict Pull Up x max reps in 60 seconds – Rest 60 seconds
  • A2: Double Under x max reps in 30 seconds – Rest 90 seconds

-Use assistance if needed for the Pull Ups to perform at least 6 reps per set.  (alternate between supinated and pronated grips each set)

B. EMOM for 20 minutes (5 Sets)

  • Min 1 – Row 15/12 Cals
  • Min 2 – Burpee Pull Up x 6 or Burpee Muscle Up x 4
  • Min 3 – Run 150m
  • Min 4 – FLR on Floor x 30 seconds or Nose to Wall Handstand Hold

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