Warm Up
Row 300m
Dynamic Drills
Then
- Hang from bar x 45 seconds
- Step Ups x 10 (5 per)
- T Push Ups x 10
Workout of the Day
A. EMOM for 20 minutes
- Min 1 – Rope Climb x 1-2 reps (Legless if possible)
- Min 2 – Alt. Pistols x 6-10
- Min 3 – Toes to Bar x 6-10 (Strict if possible @ 3010
- Min 4 – Double Unders x max reps in 30 seconds
B. 2 Sets
- Row 1000m
-Rest 4-5 minutes between
