Warm Up
Row 15/12 Cals
Then, 2 Rounds:
- Box Step Over x 10
- Deadhang from Bar x :20 + Scap Pull Up x 10
- Burpee Broad Jump x 1.1.1
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, then:
EMOM for 10:
- Odd – Row 12-15/10-12 Cals
- Even – Alt SA Devil Press x 6
