Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Scap Pull Up x 5
- Dislocate x 10
- Squat to Stand x 5
Workout of the Day
A. 2 Sets
- A1: Wide Grip Pull Up (Pronated) x 5-7 @ 2110 – Rest 60 seconds
- A2: Strict Pull Up x 5-7 @ 2110 – Rest 60 seconds
- A3: Chin Up (Supinated) x 5-7 @ 2110 – Rest 3 minutes
B. EMOM for 20 minutes (5 Sets)
- Min 1 – Row 10-12/8-10 Cals
- Min 2 – CTB Pull Up x 10-15
- Min 3 – Burpee Box Jump Over x 8-10 (24/20)
- Min 4 – Double Under x max reps in 30 seconds
