Warm Up
Row 300m
Then 2 Rounds of:
- Inchworm x 5
- Seated Wallslide x 10
- Scap Pull Up x 10
- Box Jump/Step Down x 5
Workout of the Day
A. 3 Sets
- A1: Weighted Ring Pull Up x 2-3 – Rest 45-60 seconds
- A2: Chin Up (Supinated) x max reps – Rest 2 minutes
B.
EMOM for 12 minutes
- Odd – Deadlift x 8 (185/125)
- Even – Box Jump Over x 10
Rest 5 minutes
EMOM for 12 minutes
- Odd – STO x 8 (115/75)
- Even – Pull Up x 8-10 (CTB if possible)
