12.10.2014

 In Workout of the Day

Warm Up

Run or Row 250m

Dynamic Drills

Then

  • Dislocates x 10
  • T Push Ups  x 10
  • Walking Lunge w/twist x 1 length

Workout of the Day

A. 4 Sets

  • A1: Press x 4-6 reps @ 20X1 – Rest 45 seconds
  • A2: Side Bridge x 30 seconds per – Rest 45 seconds

B. 3 Sets

  • B1: Chin over bar hold (pronated) x 30 seconds – Rest 60 seconds
  • B2: Ring Support hold x 30 seconds – Rest 60 seconds

C.

In teams of 2, partners will alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:

  • Wallball x 8 (20/14)
  • KBS x 8 (53/35)
  • Burpees x 8

 

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