9.18.2018

 In Workout of the Day

Warm Up

Row, Bike, or Run 2 minutes

Then 2 Rounds of:

  • Dislocate x 10
  • Good Morning x 10
  • Scap Pull Up x 10

Workout of the Day

A. 3 Sets

  • A1: Wtd. Pull Up x 2-3 @ 2010 – Rest 60 seconds
  • A2: Strict Pull Up (Pronated) x max reps @ 2011 – Rest 60 seconds
  • A3: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds

B. EMOM for 20 minutes (5 Sets)

  • Min 1 – Run 150m
  • Min 2 – Burpee Pull Up x 5-8
  • Min 3 – Row 10-12/8-10 Cals
  • Min 4 – Russian KBS x 15-20 (70/44lbs)

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