6.04.2019

 In Workout of the Day

Warm Up

In teams of 3, complete 2 Rounds each of:

  • Partner A – Row 15/12 Cals (No Straps)
  • Partner B – Jumprope Singles
  • Partner C – Scap Pull Up x 5 + Hi/Lo Plank

Workout of the Day

A. 2 Sets

  • A1: Strict Wide Grip Pronated Pull Up x 6-10 @ 2011 – Rest 45 seconds
  • A2: Strict Pronated Pull Up x 6-10 @ 2011 – Rest 45 seconds
  • A3: Kipping Pull Up x max reps in 30 seconds – Rest 3 minutes

B. EMOM for 25 minutes (5 Sets)

  • Min 1 – Row 12-15/10-12 Cals
  • Min 2 – Burpee Pull Up x max reps in 45 seconds
  • Min 3 – Double Under x max reps in 45 seconds
  • Min 4 – Plate Ground to Overhead x max reps in 45 seconds (45/25lbs)
  • Min 5 – Rest

 

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