Skill
EMOM for 10 minutes
[odd] Straight set of strict pull-ups
[even] Straight set of ring push-ups
Spend ten minutes today working on some isolated upper body strength. On the odd minutes knock out a straight set of strict pull-ups. If breaking up the set spend about 20 seconds working and leave most of the minute for rest. Using the same rep scheme you’ll perform ring push-ups with the rings lowered near the floor. Scale to knee push-ups or push ups on the floor.
Workout of the Day
3 rounds for time
400m run
21 Kettlebell Swings
21 Box Jumps
~ 18 minute time cap
Today’s workout is a three round triplet of some classic movements. Use a kettlebell weight light enough that you can knock out all 21 reps in 2-3 sets. The box jump volume is also high so practice a steady cadence of jumping up an stepping down under control rather that trying to sprint through the round.
standard: 24/16 kg, 20/12″
rx: 28/20 kg, 24/20″
sport: 32/24 kg, 24/20″