1.29.2018

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds of:

  • Burpee Broad Jump x 3
  • Wall Walk x 1 (SLOW)

Workout of the Day

A. 3 Sets for Quality

  • Bar Tap x 10
  • Box Jump/Step Down x 10
  • Deck Squat x 10

B. 5 Sets

  • B1: Front Squat x 3 @ 20X1 with 75-80% of 1RM – Rest 20 seconds
  • B2: CTB Pull Up x 10-15 – Rest 20 seconds
  • B3: Wallball x 15 UNBROKEN – Rest 3 minutes

-Front Squats may be taken from the rack, but working from the floor is encouraged.  Stick to the prescribed rest periods.

C. 2 Sets

  • Couch Stretch x 90 seconds per

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