Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Scap Pull Up x 5
- Bar Tap x 10
- Row 15 Strokes
- FLR on Floor x 30 seconds
Workout of the Day
A. 3 Sets
- A1: Strict Wide Grip Pronated Pull Up x 5-8 – Rest 60 seconds
- A2: Chin Up (Supinated) x max reps in 30 seconds – Rest 2 minutes
B. In teams of 2, work together to complete the following for time:
- Farmers Carry x 400m (HEAVY)
- Row 100 Cals
- Wallball x 100 (20/14lbs to 10/9′ target)
