Warm Up
Row 15/12 Cals
Then, 2 Rounds:
- Jump Rope x 30 seconds
- Scap Pull Up x 10
- Squat to Stand x 10
Workout of the Day
A. 3 Sets:
- A1: Wide Grip Pronated Pull Up x 5-7 @ 2011 – Rest 60 seconds
- A2: Regular Grip Pronated Grip Pull Up x 5-7 @ 2011 – Rest 60 seconds
- A3: Supinated Grip Pull Up x 5-7 @ 2011 – Rest 60 seconds
B. EMOM 20 (5 Sets):
- Min 1 – Row 12-15/10-12 Cals
- Min 2 – Burpee x 5 + Double Under x 30
- Min 3 – Pull Up x 5 + Air Squat x 15
- Min 4 – Rest
