10.25.2017

 In Workout of the Day

Warm Up

Group Dynamic Drills

Then 2 Rounds of:

  • T Push Up x 10
  • Walking Lunge x 50ft
  • Prisoner Good Morning x 5

Workout of the Day

A. 4 Sets

  • A1: CGBP x 3-4 @ 20X1 – Rest 90 seconds
  • A2: DB Walking Lunge x 16-20 – Rest 90 seconds

B. In teams of 3, complete 4 sets for max reps of:

  • 60 Seconds – Wallball (20/14lbs to 10/9′ target)
  • 60 Seconds – Russian KBS (70/44lbs)
  • 60 Seconds – Burpee
  • 60 Seconds – Rest

Team members rotate through the 3 work stations at 60 second intervals and all members rest at the same time.

C. 2-3 Sets

  • C1: Banded Tri Extension x 20
  • C2: Supinated Ring Row x 8-10 @ 2011

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