Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Scap Pull Up x 5
- Squat to Stand x 3
- Wall Walk x 1
Workout of the Day
A. 5 minutes – HSPU Practice. Wall Assisted or Free Standing.
B.
EMOM for 8 minutes
- Odd – Power Clean x 5-7 @ 60-70% of 1RM
- Even – HSPU x 8-12
Rest/Walk 5 minutes
EMOM for 8minutes
- Odd – Deadlift x 8-10 @ 50-60% of 1RM
- Even – Bar Facing Burpee x 10-12
EMOM for 8 minutes
- Odd – Row 12-14/10-12 Cals
- Even – Double Under x 40-50
