WORKOUT OF THE DAY

SKILL

Lat prep and shoulder prep

2 easy rounds of:

10 Lat pulldowns with PVC

5 Hip raises off 20kg plates

then

EMOM – 8 minutes

1 – Hip to J-hooked barbell just using your hips x 5 reps

2 – Kipping hips to bar x 5 reps

STRENGTH

Strength EMOM for 9 minutes

1 – 5-8 BTN Strict Pull-ups or Pull-ups from racks

2 – 40m Pinch carry

3 – 10 Supinated bentover rows

CONDITIONING

Simplicity

5 rounds for time

10 Wallball cleans

10 Sit-ups

10 Push-ups