Warm Up
2 Rounds:
- Assault Bike x :30
- Shoulder Taps from Plank x 20
- Bar Tap x 10
- T-Spine Rotation x 5/per
Workout of the Day
A. 3 Sets:
- A1: DB External Rotation x 6-8 per @ 2020 – Rest 30 seconds
- A2: Hollow to Arch Rolls x 30 seconds – Rest 30 seconds
B. EMOM for 10 minutes:
- CTB Pull Up x 6-10
C. Every 6 minutes, for 24 minutes (4 Sets):
- Assault Bike 30 seconds @ 85%
Rest 2:30
- Burpee Pull Up x max reps in 60 seconds
Rest 2 minutes
GPP
A. 3 Sets:
- A1: DB External Rotation x 6-8 per @ 2020 – Rest 30 seconds
- A2: Hollow to Arch Rolls x 30 seconds – Rest 30 seconds
B. 3 Sets:
- Strict Pull Up (Pronated) x 8-10 – Rest 90 seconds between.
C. Every 6 minutes, for 24 minutes (4 Sets):
- Assault Bike 30 seconds @ 85%
Rest 2:30
- Burpee Pull Up x max reps in 60 seconds
Rest 2 minutes
