1.03.2018

 In Workout of the Day

Warm Up

Row or Assault Bike 3 minutes

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds of:

  • Hang from Pull Up Bar x 60 seconds
  • Front Squat x 5 (45/35lbs)

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds
  • A2: SA Bent Row x 6-8 per @ 2111 – Rest 60 seconds

B.

Complete rounds of 21,15,9 for time of:

  • Wallball (20/14lbs to 10/9′ target)
  • Burpees

REST EXACTLY 2 minutes, then complete rounds of 9, 15, and 21 of:

  • Burpees
  • Wallball (20/14lbs to 10/9′ target)

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