4.8.2016

Warm Up

Run or Row 250

Then

  • Walking Lunge x 1 length
  • Scap Pull Up x 10
  • Alt Step Up x 10 (24/20)
  • Ring Row x 10

Workout of the Day

A. 4 Sets

  • A1: RFESS x 6-8 per @ 3010 – Rest 60 seconds
  • A2: Wide Grip Pull Up x 6-8 @ 2011 – Rest 60 seconds
  • A3: Russian KBS x 15-20 – Rest 60 seconds
  • A4: Active Arch Bar Row x 6-8 @ 2111 – Rest 60 seconds

B.

In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 12 minutes of:

  • Pull Up x 5 (Strict CTB if possible)
  • Push Up x 10
  • Air Squat x 15

OR

  • Muscle Up x 4/2
  • HSPU x 8/6
  • Goblet Squat x 10 (53/35)

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