5.29.2015

 In Workout of the Day

Warm Up

Row 300m

Ankle & Hip Mobility

Then

  • Dislocate x 10
  • Wallslide x 10
  • Scap Push Up x 10
  • Ext. Rotation x 10 per
  • OHS x 10

Workout of the Day

A. 4 Sets

  • A1: Press x 6-8 @ 20X1 – Rest 60 seconds
  • A2: Alt. Pistol x 6-8 – Rest 60 seconds

B. 3 Sets

  • B1: Dips (Rings or Bar) x 4-5 @ 44X1 – Rest 60 seconds
  • B2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds

C. 2 Sets

Against a 5 minute clock:

  • Row 750m
  • Thruster x 20 (45/35)
  • Alt. KB Snatch x max reps in time remaining

Rest 5 minutes between

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