6.01.2015

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then

  • OHS x 10
  • Scap Pull Up x 10
  • Ring Row x 10

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 4-6 reps @ 20X1 – Rest 90 seconds
  • A2: Weighted Pull Up x 3-4 @ 2011 – Rest 90 seconds
  • A3: Strict Chin Up x max reps @ 2010 – Rest 90 seconds

B. 3 Rounds for time of:

  • Wallball x 25 (20/14)
  • Burpee x 15
  • Toes to Bar x 10

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