8.02.2016

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Scap Pull Up x 10
  • T Push Up x 10
  • Dislocate x 10

Workout of the Day

A. 6 Sets – Press

  • Set 1 – 3 reps @ 75%
  • Set 2 – 2 reps @ 80%
  • Set 3 – 1 rep @ 85%
  • Set 4 – 3 reps @ 80%
  • Set 5 – 2 reps @ 85%
  • Set 6 – 1 rep @ 90%

-Rest 2 minutes between.

B. 3 Sets

  • Weighted Pull Up x 2-3 reps @ 21X0 – Rest 60 seconds between.

-if still working on your first strict pull up, then skip part “B” and perform part “C”.

C. Strict Pull Up x 30 – not for time OR perform 12 negatives @ 51A1

D. Complete as many rounds and reps as possible in 10 minutes of:

  • Burpee Pull Up x 5 OR Burpee Muscle Up x 2
  • Russian KBS x 10 (70/44)
  • Double Under x 25

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