Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Walking Lunge x 1 length
- Scap Pull Up x 5
- Bear Crawl x 1 length
- Scap Push Up x 5
Workout of the Day
A. 4 Sets
- A1: Ring Pull Up x 3-5 (Rings to Chest) – Rest 45 seconds
- A2: L-Sit Tuck to Extension x 7-10 reps (extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)
- A3: SA Bent Row x 6-8 per @ 2111 – Rest 45 seconds
- A4: Tall Box Jump x 1.1.1 – Rest 2-3 seconds between jumps – Rest 45 seconds
B.
EMOM for 10 minutes:
- Alt. Reverse Lunge w/ Goblet Hold x 10
- Double Under x max reps in time remaining
(Score total number of DU performed.)
