Warm Up
Run or Row 250m
Then 2 Rounds of:
- TGU x 2 per
- Hang from Pull Up Bar x 30 seconds (:15 Dead Hang/:15 Active Hang)
Workout of the Day
A. 3 Sets
- A1: Pull Up (Pronated) x max reps – Rest 60 seconds
- A2: Chin Up (Supinated) x max reps – Rest 60 seconds
- A3: Ring Row (AHAP) x 6-8 @ 2111 – Rest 2 minutes
B. Every 4 minutes, for 24 minutes (6 Sets)
- Double Under x 30
- Run or Row 250m
- SA KB Hang C & J x 10 (5 per)
- Burpee Pull Up x 5 OR Burpee Muscle Up x 3
