1.26.2015

 In Workout of the Day

Warm Up

Row or Run 250m

Dynamic Drills

Ankle and Hip Mobility

Then

  • Goblet Squat x 10 @ 30X1
  • Dislocates x 10
  • Scap Push Up x 10

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 4-6 reps @ 30X1 – Rest 60 seconds
  • A2: Single Arm Trap 3 Raise x 8-10 per – Rest 60 seconds
  • A3: Side Bridge x 30 seconds per – Rest 60 seconds

B.  2 Sets

Against a 5 minute clock, complete 3 rounds of:

  • KBS x 12
  • Burpee x 12
  • Goblet Squat x 12 (53/35) 

-Rest the remainder of the 5 minute clock after completing the 3 rounds.  The second set will start when the clock reaches the 5 minute mark. Score your total number of reps.  (There are 216 reps total)

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