Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Scap Pull Up x 10
- T Push Up x 10
- Dislocate x 10
Workout of the Day
A. 6 Sets – Press
- Set 1 – 3 reps @ 75%
- Set 2 – 2 reps @ 80%
- Set 3 – 1 rep @ 85%
- Set 4 – 3 reps @ 80%
- Set 5 – 2 reps @ 85%
- Set 6 – 1 rep @ 90%
-Rest 2 minutes between.
B. 3 Sets
- Weighted Pull Up x 2-3 reps @ 21X0 – Rest 60 seconds between.
-if still working on your first strict pull up, then skip part “B” and perform part “C”.
C. Strict Pull Up x 30 – not for time OR perform 12 negatives @ 51A1
D. Complete as many rounds and reps as possible in 10 minutes of:
- Burpee Pull Up x 5 OR Burpee Muscle Up x 2
- Russian KBS x 10 (70/44)
- Double Under x 25
