8.13.2018

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Lying External Rotation x 8-10 per @ 2020
  • SA Push Press x 5 + 50ft OH Carry per

Workout of the Day

A. 6 Sets

Press @ 20X1

  • 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. Complete 30/20 Strict Pull Ups @ 2011 Not for time.

C. 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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