5.27.2015

 In Workout of the Day

Warm Up

Run or Row 250

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then

  • Double KB Front Squat x 10 @ 30X1
  • Ring Row x 10 @ 2011

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 6-8 @ 20X1 – Rest 60 seconds
  • A2: Strict Pull Up x max reps – Rest 60 seconds

– If A2 is less than 5 reps, then perform 2-3 negatives @ 40A1, Rest 60 seconds, then hold chin over bar x 20-30  seconds.

B.

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

  • Min 1 – Wallball x 12-15 reps
  • Min 2 – KBS x 12-15 (53/35)
  • Min 3 – Box Jump/Step Down x 12-15 (24/20″)

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