Thursday 09/07/2023 Workout Of the Day

A. E4:00 x 5 sets
5 strict chinups
5/side single DB chest press
5/side half kneeling DB strict press
10 weighted hollow rocks

B. For time:
1000m row
75 OH KBS @35/50#
50 anchored situps
25 burpee pullups

Workout Notes: For Part A, you can perform the movements in any order. Stagger where you start for bigger classes so everyone is not in the rack at the same time. Find a challenging weight for each of the exercises.

Part B is for time. Try to hit big sets of swings. Go steady on the anchored situps, resting as minimal as possible. Pace yourself on the burpee pullups. You can sub 25 pullups + 25 burpees if jumping pullups are not an option.