Warm Up
Row 20/15 Cals
Then 2 Rounds of:
- Ring Row x 5 @ 2111
- Bar Tap x 10
- Jumprope 60 seconds (Singles)
Workout of the Day
A. 2 Sets
- A1: Strict Wide Grip Pronated Pull Up x 6-10 @ 2011 – Rest 45 seconds
- A2: Strict Pronated Pull Up x 6-10 @ 2011 – Rest 45 seconds
- A3: Kipping Pull Up x max reps in 30 seconds – Rest 3 minutes
B. EMOM for 25 minutes (5 Sets)
- Min 1 – Row 12-15/10-12 Cals
- Min 2 – Burpee Pull Up x max reps in 45 seconds
- Min 3 – Double Under x max reps in 45 seconds
- Min 4 – Plate Ground to Overhead x max reps in 45 seconds (45/25lbs)
- Min 5 – Rest
