Workout of the Day

Warm Up

2 minute amrap:
10 banded pull a-parts
10 banded upright rows
10 jumping lunges
Then…
3 rounds:
10 ring rows
10 alternating box step ups
Then…
2 rounds:
10 scap pull-ups
10 goblet dumbbell box step overs
Then…
3 kipping chest to bar pull-ups
5 burpees
6 alternating dumbbell box step overs

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5 rounds for time:
8 kipping chest bar pull-ups
10 burpees to target
12 alternating dumbbell box step overs, 2x50/2x35 lbs

Accessory

5 sets - rest 2 minutes between sets:
10 ghd hip extension hold dumbbell rows, 7 rpe
15 dumbbell bench press, 7 rpe

Cool down

2 minute wall hinge stretch
2 minute seated forward fold stretch
1 minute kneeling hip stretch, each side

SCHEDULE