12.22.2014

 In Workout of the Day

Warm Up

Run 400m

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then

  • Goblet Squat x 10 @ 20X1
  • Ring Row x 5 @ 2111
  • Box Jump/Step Down x 5

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 2-3 reps @ 20X1 – Rest 60 seconds
  • A2: Chin Up x max reps @ 2111 OR Supinated Ring Rows x 8-10 – Rest 60 seconds
  • A3: FLR x 30-45 seconds – Rest 60 seconds

B.

Run 800m

Then, 3 rounds of:

  • Thruster x 10
  • Pull Up x 10

Run 800m

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