Warm Up
Row 250m
Then 2 Rounds of:
- Dislocate x 10
- OHS x 10
- Scap Pull Up x 10
Workout of the Day
A. 3 Sets
- A1: Weighted Pull Up x 2-3 @ 2011 OR 2-3 Negatives @ 51A1 – Rest 60 seconds
- A2: Single Leg KB RDL x 6-8 per @ 3011 – Rest 60 seconds
B. EMOM 20 (5 Sets)
- Min 1 – Row 12-15/10-12 Cals
- Min 2 – Wallball x 15-20 (20/14lbs to 10/9′ target)
- Min 3 – Pull Up x 5 (Strict if possible) + Push Up x 10
- Min 4 – Rest
