Warm Up
Row 250m
Dynamic Drills
Then 2 Rounds of:
- Ring Scap Pull Up x 5
- Alt Step Up/Step Down x 10
- Russian KBS x 15
Workout of the Day
A. 3 Sets
- A1: Ring Pull Up x 3-5 @ 2111 – Rest 60 seconds
- A2: Alt. Pistol x 8-10 – Rest 60 seconds
B. EMOM for 25 minutes (5 Sets)
- Min 1 – Row 12-15/10-12 Cals
- Min 2 – Power Clean x 3 TnG @ 70% of 1RM + Bar Facing Burpee x 5
- Min 3 – CTB Pull Up x 10-15
- Min 4 – Run 150m
- Min 5 – Rest
