4.01.2015

 In Workout of the Day

Warm Up

Row 500m

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then

  • OHS x 10 
  • Box Jump/Step Down x 10

Workout of the Day

A. Front Squat 1RM

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

B.  4 Rounds for time of:

  • Run 400m
  • Wallball x 20

Leave a Comment