12.29.2014

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then

  • Dislocate x 10
  • OHS x 15
  • Ring Row x 5 @ 21X1

Workout of the Day

A. 

  • A1:Front Squat – Build to a 3RM in 12 minutes
  • A2: Prone Plank x 45-60 seconds between sets

B. 4 Sets

  • B1: Weighted Pull Up x 2-3 reps @ 21X1
  • B2: Side Bridge x 30-45 seconds per side 

C. 3 Sets

  • 60 seconds- Wallball
  • 60 seconds- Double Under
  • 60 seconds- KBS
  • 60 seconds- Burpee

Rest 60 seconds between sets

Score total reps for each exercise.  (i.e.: Wallball 100, DU 320, KBS 115, Burpee 80)

 

 

 

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