Warm Up
Row, Bike, or Run 2 minutes
Then 2 Rounds of:
- Dislocate x 10
- Good Morning x 10
- Scap Pull Up x 10
Workout of the Day
A. 3 Sets
- A1: Wtd. Pull Up x 2-3 @ 2010 – Rest 60 seconds
- A2: Strict Pull Up (Pronated) x max reps @ 2011 – Rest 60 seconds
- A3: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds
B. EMOM for 20 minutes (5 Sets)
- Min 1 – Run 150m
- Min 2 – Burpee Pull Up x 5-8
- Min 3 – Row 10-12/8-10 Cals
- Min 4 – Russian KBS x 15-20 (70/44lbs)
