Workout of the Day

ON A 10:00 RUNNING CLOCK…
Complete 3 Sets of Max Rep Strict Pull-Ups*

*Set ends on final rep or if athlete is resting at the bottom for more than :02.

(Score is Total Reps)

Movements:

Pull-up (Kipping) | Run

AMRAP x 7 MINUTES
10 Pull-Ups
10 Deficit Push-Ups*
20 Sit-Ups

-Rest 2:00-

AMRAP x 5 MINUTES
7 Pull-Ups
7 Deficit Push-Ups*
14 Sit-Ups

-Rest 2:00-

AMRAP x 3 MINUTES
5 Pull-Ups
5 Deficit Push-Ups*
10 Sit-Ups

*45/25lb Plate Deficit

(Score is Round + Reps)

Movements:

Pull-up (Kipping) | Push Up | Sit-up

At Home

VIDEO: https://vimeo.com/577041443/bd44f2a709

1:00 Cardio Choice

into…

3 SETS
:30 DB Strict Press
:30 Goblet Squats

into…

AMRAP x 1 MINUTE
Max Alt. V-ups

(No Measure)

Movements:

Shoulder Press (Strict) | V-Up

EMOM x 15 MINUTES
MIN 1 – :25 Split Squat (R) / (L)
MIN 2 – :25 Single Arm Upright Row (R) / (L)
MIN 3 – :50 Plank

(Score is Weight)

Movements:

Row

4 SETS FOR MAX REPS
1:00 DB Reverse Lunges
-Rest :30-
1:00 DB Hang Power Clean
-Rest :30-
1:00 Hollow Body Flutter Kicks

-Rest 1:00 b/t Sets-

(Score is Reps)

MOBILITY VIDEO :
https://vimeo.com/508134559/19510c7491

Movements:

Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Walking Lunge