12.15.2014

 In Workout of the Day

Warm Up

Run 250m 

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then

  • Goblet Squat x 10 @ 20X1
  • Ring Row x 10 
  • Dislocate x 10

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 3-4 reps @ 20X1 
  • A2: Pull Up x max reps in 30 seconds – Rest 60 seconds
  • A3: Russian Twist x 20 – Rest 60 seconds

B. 

In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of:

  • KB Thruster x 10 
  • Run 250m
  • Pull Up x 10

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