Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds of:
- Deadhang to Active Arch x 5
- Squat to Stand x 5
- T Push Up x 10
Workout of the Day
A. 4 Sets
- A1: Weighted Pull Up x 3-4 @ 2111 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds
B.
EMOM for 10 minutes:
- O – Deadlift x 8-10 @ 50-60% of 1RM
- E – HSPU x 8-10
Rest 5 minutes
EMOM for 10 minutes:
- O – STO – 8-10 @ 50-60% of 1RM Push Press
- E – Box Jump x 12-15
C. 2 Sets
- C1: SA Bent Row x 8-10 per @ 2111
- C2: Couch Stretch x 90 seconds per
