Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Scap Pull Up x 5
- Dislocate x 10
Workout of the Day
A. 3 Sets for Quality
- Bar Tap x 12
- Hollow to Arch Rolls x 12
- Freestanding HS Kick Ups/Hold practice or Nose to Wall Hold x 30 seconds
B. 3 Sets
- Weighted Pull Up x 2 @ 21X0 OR Pull Up Negative x 2 @ 52A1 – Rest 90 seconds
C. For time:
- Double Under x 100
- Muscle Up x 10 OR Burpee Pull Up x 15
- Double Under x 80
- CTB Pull Up x 20
- Double Under x 60
- Pull Up x 30
–-10 minute Cap
OR – Complete 4 Rounds for time of:
- Double Under x 60 (120 Singles)
- Ring Row x 15 OR Jumping CTB x 15
