11.01.2017

 In Workout of the Day

Warm Up

3 Rounds of:

  • Run 150m
  • Jumprope 30 seconds
  • Bottom of Goblet Squat Hold x 60 seconds

Ankle and Hip Mobility

Workout of the Day

A. 6 Sets

  • Back Squat x 4,3,2,4,3,2 @ 30X1

– Rest 2 minutes between. Work on Upper Body & Front Rack Mobility between sets.

B. For time:

  • Row 1000m
  • Thruster x 50 (75/55lbs)
  • Run 800m

-5 Burpees with every break in the Thrusters.

C.

  • Couch Stretch 2 minutes per side

then

  • Reverse Plank – accumulate 2 minutes

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