10.11.2017

 In Workout of the Day

Warm Up

2 Rounds of:

  • Row 250/200m No Straps
  • Jumprope 30 seconds
  • Deadhang 30 seconds

Ankle & Hip Mobility

Then 2 Rounds of:

  • Goblet Squat x 5 @ 30X1
  • Burpee Broad Jump x 1.1

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds
  • A2: SA Bent Row x 6-8 per @ 2011 – Rest 60 seconds

B. Complete as many reps as possible in 5 minutes of:

  • Run 800m
  • Double Under x max reps

Rest 3 minutes, then:

Complete as many reps as possible in 5 minutes of:

  • Row 1000m
  • Wallball x max reps (20/14lbs to 10/9′ target)

 

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