6.20.2018

 In Workout of the Day

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

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