12.20.2017

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds of:

  • Goblet Squat x 8 @ 20X1
  • SA Bottoms Up KB Carry x 50ft per

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 6-8 @ 20X1 – Rest 60 seconds
  • A2: FLR on Rings x 30-45 seconds – Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:

  • Row 150m or Assault Bike 10 Cals
  • Thruster x 12 (95/65lbs)
  • CTB Pull Up x 9

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