Warm Up
Row 20/15 Cals
Then, 2 Rounds:
- Jump Rope x 30 seconds
- Scap Pull Up x 10
- Burpee x 5
- Alternating Reverse Lunge x 20 steps
Workout of the Day
A. Every 4 minutes, for 16 minutes (4 sets):
- Weighted Pull-Ups x 1-2 reps
At the top of the next minute…
- 30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute…
- 20 Walking Lunges with Overhead Plate Carry (45/25 lbs)
B. 2 Sets for max reps:
- 3 min – Row for Cals
- 2 min – Double Under
- 1 min – Burpee w/ 2 Hand Touch to 6″ Target
Rest 3 minutes between
