9.27.2016

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Dislocate x 10
  • OHS x 10
  • Scap Pull Up x 10

Workout of the Day

A. 3 Sets

  • A1: Weighted Pronated Pull Up x 2-3 @ 21X0 – Rest 30 seconds
  • A2: Pronated Pull Up x Max reps – Rest 30 seconds
  • A3: Supinated Chin Over Bar Hold x 20 seconds – Rest 2 minutes

B. EMOM for 20 minutes (5 Sets)

  • Min 1 – Row 12-15/10-12 Cals
  • Min 2 – Hang Power Clean x 5 @ 60% of 1RM + Double Under x 20
  • Min 3 – Burpee Box Jump Over x 8-10 (24/20″)
  • Min 4 – FLR on floor x 30 seconds

 

Leave a Comment

Your email address will not be published.