Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds
- Inchworm x 5
- Box Jump/Step Down x 5
- Scap Pull Up x 5
Workout of the Day
A. EMOM for 12 minutes
- Odd – Power Clean x 5 @ 60% of 1RM
- Even – Row 15 Strokes
Rest 3 minutes
B. EMOM for 12 minutes
- Odd – GTO x 7 (115/75)
- Even – Double Under x 30 or max reps in 30 seconds
Rest 3 minutes
C. EMOM for 12 minutes
- Odd – CTB Pull Up x 8-10
- Even – Run 150m
