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
