3.2.2015

 In Workout of the Day

Warm Up

Row 500m or Run 400m 

Dynamic Drills

Ankle, Hip, Front Rack Mobility

Then 

  • Dislocates x 10
  • Goblet Squat x 10 @ 20X1
  • T Push Up x 10

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 4-6 reps @ 20X1 – Rest 60 seconds
  • A2: Ring Push Ups x max reps @ 1010 – Rest 60 seconds
  • A3: Russian Twist x 20 – Rest 60 seconds

B.  3 Sets

Against a 4 minute clock:

  • Row 500m or Run 400m
  • Wallball x 30 (20/14)
  • Double Unders x max reps in time remaining

Rest 4 minutes between sets

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