Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Scap Pull Up x 5
- Dislocate x 10
- OHS x 15
Workout of the Day
A. 3 Sets
- A1: Pull Up (Pronated) x max reps @ 2011 – Rest 90 seconds
- A2: Chin Up (Supinated) x max reps @ 2011- Rest 90 seconds
-Use assistance if needed to achieve 5-8 reps per. Partnered is preferred, but banded is ok.
B.
Every 4 minutes, for 24 minutes (6 Sets):
- Double Under x 30
- Run or Row 250m
- Goblet Squat x 15 (53/35)
- Burpee Pull Up x 5 OR Burpee Muscle Up x 3
