Warm Up
2 Rounds of:
- Scap Pull Up x 5
- Dislocate x 10
- SA Bottoms Up KB Carry x 30m per
- Jumprope 60 seconds
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 – Man Maker x 3 (50/35lbs)
Today’s Man Maker is Row Left, Push Up, Row Right, Power Clean, STO.
