Warm Up
Jumprope 2 minutes
Then 2 Rounds of:
- Scap Push Up x 5
- Walking Lunge x 50ft
- Bear Crawl x 50ft
- Scap Pull Up x 5
Ankle and Hip Mobility
Workout of the Day
A. 3 Sets
- Muscle Up x 3-5 OR Ring Pull Up x 3-5
- Handstand Walk x 5-10m OR Nose to Wall HS Hold x 45-60 seconds
- Alt. Pistol x 8-10
B. 3 Sets
- Farmers Carry x 100ft (As Heavy As Possible) – Rest 2 minutes between
C. Complete as many rounds and reps as possible in 10 minutes of:
- Alt. DB Snatch x 10 (50/35lbs)
- Wallball x 15 (20/14lbs to 10/9′ target)
- Double Under x 30