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
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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
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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
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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
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AMRAP x 5 MINUTES
30 Russian Twists
:30 Plank (R)
10 Alt Sit-Thrus
:30 Plank (L)
(No Measure)
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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)
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