4.22.2015

 In Workout of the Day

Warm Up

Run 400m

Dynamic Drills

Lat and Pec Minor Stretch

Then

  • Dislocate x 10
  • Scap Push Up x 10
  • SA OH Carry x 1 length per

Workout of the Day

A. 4 Sets

  • A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds
  • A2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds

B. 3 Sets

  • B1: Ring Row x 8-10 @ 2011 (As horizontal as possible) – Rest 60 seconds
  • B2: SA OH KB Carry x 1 length per (Bottoms up if possible) – Rest 60 seconds

C.

  • Run 800m or Row 1000m
  • Rest 1:1
  • Run 400m or Row 500m
  • Rest 1:1
  • Run 250m or Row 300m

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