2.07.2018

 In Workout of the Day

Warm Up

Row or Assault Bike 3 minutes

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds of:

  • Scap Pull Up x 10
  • Front Squat x 10 (45/35)
  • Push Press x 10

Workout of the Day

A. 2 Sets

  • Bar Tap x 10
  • Alt DB Snatch x 10
  • Alt. Weighted Step Up x 10 (20″)

B. 5 Sets

  • B1: Front Squat x 2-3 @ 20X1 with 80-85% of 1RM – Rest 20 seconds
  • B2: CTB Pull Up x 10-15 – Rest 20 seconds
  • B3: Wallball x 18 UNBROKEN – Rest 3 minutes

-Front Squats may be taken from the rack, but working from the floor is encouraged.  Stick to the prescribed rest periods.

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