Warm Up
Row 250m
Ankle and Hip Mobility
Then
- Goblet Squat x 10 @ 30X1
- Scap Pull Up x 10
Workout of the Day
A. 4 Sets
- A1: Back Squat x 3-4 @ 30X1 – Rest 90 seconds
- A2: L Sit x 20-30 seconds (accumulate time if needed) – Rest 90 seconds
B. 3 Sets (mix grip)
- Weighted Pull Up x 3-4 @ 2011 – Rest 90 seconds between sets.
Set 1 – Wide Grip Pronated, Set 2 – Pronated, Set 3 – Supinated.
C. Complete as many rounds and reps as possible in 10 minutes of:
- Burpee Pull Up x 5 OR Muscle Up x 3
- HSPU x 7
- Box Jump Over x 9 (24/20″)
