12.19.2014

 In Workout of the Day

Warm Up

Row 300m

Dynamic Drills

Front Rack Mobility

Then

  • Bear Crawl x 1 length
  • Walking Lunge x 1 length
  • Alt KB Snatch x 10

Workout of the Day

A. 3-4 Sets

  • A1: Alt Front Racked Reverse Lunges x 10-12 reps – Rest 45 seconds
  • A2: SA Bent Row x 6-8 per @ 2111 – Rest 45 seconds
  • A3: Russian KBS x 10-15 – Rest 45 seconds
  • A4: Ring Push Ups x max reps @ 1010 – Rest 60 seconds

B. 

For time, complete the following:

  • Row 40 cals
  • Wallball x 30 (20/14)
  • Alt KB Snatch x 20 (53/35)
  • Burpee Box Jump Over x 10 (24/20)

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