Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Scap Pull Up x 5
- Bar Tap x 10
- SA Bottoms Up KB Carry x 50ft per
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 banded. Add weight if this rep range and tempo are easily achieved.
B.
12 minutes @ 80% of:
- Run 150m
- Alt DB Snatch x 12 (50/35lbs)
- FLR x 30 seconds
Rest/Walk 5 minutes
12 minutes @ 80% of:
- Double Under x 30
- Pull Up x 10
- Front Rack & Overhead Carry x 100ft
– Carry 1 KB in the Front Rack and 1 KB Overhead on the opposite side. Switch positions at the 50ft turn.
