Warm Up
In teams of 3, complete 2 Rounds each of:
- Partner A – Row 15/12 Cals (No Straps)
- Partner B – Jumprope Singles
- Partner C – Scap Pull Up x 5 + Hi/Lo Plank
Workout of the Day
A. 2 Sets
- A1: Strict Wide Grip Pronated Pull Up x 6-10 @ 2011 – Rest 45 seconds
- A2: Strict Pronated Pull Up x 6-10 @ 2011 – Rest 45 seconds
- A3: Kipping Pull Up x max reps in 30 seconds – Rest 3 minutes
B. EMOM for 25 minutes (5 Sets)
- Min 1 – Row 12-15/10-12 Cals
- Min 2 – Burpee Pull Up x max reps in 45 seconds
- Min 3 – Double Under x max reps in 45 seconds
- Min 4 – Plate Ground to Overhead x max reps in 45 seconds (45/25lbs)
- Min 5 – Rest
