12.11.2014

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then

  • Inchworm x 5
  • Good Morning x 10
  • Dislocate x 10

Workout of the Day

A. 4 Sets

  • A1: Segment Snatch Deadlift x 2
  • A2: Powell Raise x 6-8 per @ 3010 
  • A3: Prone Plank on elbows x 45-60 seconds

– For A1: Pause for 2 seconds 1″ off the floor, below the knee, and mid thigh.

B. 3 Sets

Against a 4 minute clock:

  • Run 400m
  • Push Up x 15
  • Double Under x max reps in time remaining

Rest 4 minutes between sets. Score total number of reps per set.

 

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