2.22.2018

 In Workout of the Day

Warm Up

Row 250/200m (No Straps)

Then 2 Rounds of:

  • Cat Cow x 10
  • Prone T Spine Rotation x 5 per
  • Wallslide x 10

Workout of the Day

A. Press – Test 1RM

Use the following percentages in building to today’s 1RM:

  • 3 Reps @ 60% of Possible 1RM
  • 2 Reps @ 75% of Possible 1RM
  • 1 Rep @ 85% of Possible 1RM
  • 1 Rep @ 90-95% of Possible 1RM
  • 1 Rep @ 100% – TEST 1RM
  •  1 Rep @ Exceed Set 5 – OPTIONAL

B. In teams of 3, complete 3 sets each of:

  • Row 500m
  • Run 400m or Assault Bike 25/20 Cals
  • Burpee Box Jump Over x 10 (24/20)

-waterfall start.

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