Workout of the Day

EMOM x 6 MINUTES
MIN 1 – 5 Scap Pull-Ups + 5 Kipping Swings + MAX Alt. Shoulder Taps
MIN 2 – 10 Ring Rows + MAX Sit-Ups
MIN 3 – 5 DB Push Press + MAX Air Squats

Movements:

Air Squat | Dumbbell Push Press | Kettlebell Swing | Pull-up (Kipping) | Push Press | Ring Row | Row | Shoulder Taps | Sit-up

4 SETS FOR QUALITY
3 Slow Wall Walks
5-7 Slow Lying Leg to Pole
5-7 Strict Pull-Ups

(No Measure)

Movements:

Pull-up (Kipping) | Wall Walks

EVERY 2:00 FOR 6 SETS
5-10 Kipping Pull-Ups*
10 DB Push Press (50/35)|(35/20)
10 DB Goblet Squat

*Pull-Ups must be completed unbroken for all sets.

(Score is Each Set for Time)

Movements:

Dumbbell Push Press | Muscle-Up | Pull-up (Kipping) | Push Press

At Home

Full Length Video: https://vimeo.com/443162335/d7b39a8db6

1:00 Cardio Choice

into…

AMRAP x 1 MINUTE
Max Reverse Lunges

into…

AMRAP x 1 MINUTE
Max DB Upright Rows

into…

AMRAP x 1 MINUTE
Max High Knees

into…

AMRAP x 1 MINUTE
Max Push-ups

(No Measure)

Movements:

Push Up | Row | Walking Lunge

AMRAP x 5 MINUTES
30 Russian Twists
:30 Plank (R)
10 Alt Sit-Thrus
:30 Plank (L)

(No Measure)

4 SETS
2:00 Cardio Choice 1
1:00 Single Arm DB Ground to Overhead (R)
1:00 Single Arm DB Ground to Overhead (L)
2:00 Cardio Choice 2

– Rest 1:00 b/t Sets –

(Score is Reps)