Warm Up
Run 250m
Then, 2 Rounds of:
- Scap Pull Up x 5
- Bar Tap x 5
- Box Jump Step Down x 5
Workout of the Day
A. 3 Sets:
- A1: DB External Rotation x 6-8 per @ 2020 – Rest 30 seconds
- A2: SA Ring Row x 5 per @ 3011
B. EMOM for 10
- Even – Strict Pull Up x 4-6 @ 20X1
- Odd – Hollow Rocks/Hold 30-40 seconds
*If this rep range for the Pull Ups is easily achieved, then add weight to these sets
C. In teams of 2, complete as many rounds and reps as possible in 20 minutes of:
- Partner A – Run 400m
- Partner B – AMRAP – Pull Up x 10 + Box Jump/Step Down x 10
*Partner B wil complete as many rounds and reps of the AMRAP while Partner A is running. Partner A will pick up where Partner B left off in the round of the AMRAP and Partner B will then run
