Tuesday November 2, 2021

WORKOUT OF THE DAY 

A. 15 min EMOM
1^st: 1-3 Strict Pull-ups @ 0sec and 30sec or Banded High Pulls with 3s pause at top of each
2^nd: 5-10 Beat Swings
3^rd: 5-7 Kipping Pull-ups @ 0sec and 30sec or Hard Ring Rows or Banded Pull-ups

B. For time (30 min CAP)
50 Calorie Row
40 Alt. DB Snatch (50/35)
30 DB Step Over (50/35#)
20 Burpee Box Jumps (24/20”)
10 Muscle ups or 20 Pull-ups/Ring Rows & 20 Dips/Push-ups
20 Burpee Box Jumps (24/20”)
30 DB Step Over (50/35#)
40 Alt. DB Snatch (50/35)
50 Cal Row