Warm Up
Row or Run 250m
Then 2 Rounds of:
- Scap Pull Up x 10
- T Push Up x 10
- Bar Tap (Kip) x 10
Workout of the Day
A. Take 10 minutes to practice Muscle Ups (Rings or Bar)
B.
EMOM for 10 minutes:
- Odd – Deadlift x 5-7 @ 50-60% of 1RM
- Even – HSPU x 8-10
Rest 5 minutes
EMOM for 10 minutes:
- Odd – STO x 8-10 @ 60-70% of 1RM Push Press
- Even – Box Jump x 12-15
Rest 5 minutes
EMOM for 10 minutes:
- Odd – Row 12-15/10-12 Cals
- Even – Wallball x 12-15
