3.9.2015

 In Workout of the Day

Warm Up

Run 400m

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds

  • Ring Row x 5 @ 21X1
  • OHS x 10
  • Double Under x 15

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 4-6 reps @ 20X1 – Rest 60 seconds
  • A2: Double Under x 30-40 or max reps in 30 seconds – Rest 60 seconds
  • A3: Ring Row (as horizontal as possible) x 8-10 reps @ 21X1 – Rest 60 seconds

B. 

Complete 3 rounds for time of:

  • Run 400m
  • Double Under x 30
  • KBS x 20
  • Front Squat x 10 (135/95)

 

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