5.18.2015

 In Workout of the Day

Warm Up

Row 250m

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then

  • Goblet Squat x 10 @ 20X1
  • Scap Pull Up x 10
  • Box Jump/Step Down x 10

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 8-10 reps @ 20X1 – Rest 90 seconds
  • A2: Weighted Pull Up (Pronated) x 4-5 reps @ 2011 – Rest 90 seconds
  • A3: Chin Up (Supinated) x max reps @ 2011 – Rest 90 seconds

B.

Every minute on the minute for 15 minutes (5 Sets):

  • Minute 1 – Wallball x 12 (20/14)
  • Minute 2 – Row 10/8 Calories
  • Minute 3 – Burpee Box Jump x 8 (24/20″)

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