Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Scap Pull Up x 5 (Slow & Controlled)
- Alt Box Step Up x 10
- Row 15 Strokes (No Straps)
Workout of the Day
A. 3 Sets
- A1: Weighted Pull Up x 2-3 @ 2011 OR 2-3 Negatives @ 51A1 – Rest 90 seconds
- A2: Hollow Rocks x 30-45 seconds – Rest 90 seconds
B.
EMOM for 10
- Odd – Burpee Box Jump Over x 8-10 (24/20″)
- Even – Pull Up x 10 + Double Under x 20
Rest/Walk 5 minutes
EMOM for 10
- Odd – Row 12-15/10-12 Cals
- Even – Hi/Lo Plank x 40 seconds
