Warm Up
2 Rounds of:
- Walking Lunge x 1 length
- Scap Push Up x 10
- Burpee Broad Jump x 1 length
- Scap Pull Up x 10
Workout of the Day
A.
Every minute, for 18 minutes:
- Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)
- Minute 2 – Single-Leg Deadlift x 4-6 reps each leg @ 2011
- Minute 3 – Seated Strict Press x 6-8 reps @ 2011 (barbell, kb, or db)
B. Complete 30 Strict Pull Ups
-use assistance if needed. time cap 5 minutes.
C. For time:
- KB Snatch x 100 (53/35)
- EMOM perform 5 Burpees
-workout starts with 5 Burpees. If you are not proficient with the KB Snatch, then you may use a DB or perform Single Arm KBS.
