2.19.2018

 In Workout of the Day

Warm Up

  • Row 3 minutes
  • Jumprope 2 minutes
  • Hi/Lo Plank 1 minute

Ankle, Hip, and Front Rack Mobility

Workout of the Day

A. Front Squat – Test 1RM

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 70-75%
  • Set 3 – 1 rep @ 80-85%
  • Set 4 – 1 rep @ 90-95%
  • Set 5 – Test 1RM
  • Set 6 – (Optional) Exceed Set 5

B. EMOM for 20 (4 Sets)

  • Min 1 – Row max Cals in 45 seconds
  • Min 2 – Alt DB Snatch (50/35lbs) x max reps in 45 seconds
  • Min 3 – Wallball x max reps in 45 seconds
  • Min 4 – Double Under x max reps in 45 seconds
  • Min 5 – Rest

 

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