6.09.2017

 In Workout of the Day

Warm Up

Run 400m

Dynamic Drills

Then 2 Rounds of:

  • Supinated Ring Row x 5
  • Squat to Stand x 5
  • Walking Lunge x 1 length

Workout of the Day

A. 4 Sets

  • A1: Alt. Front Racked Reverse Lunge x 12-16 @ 2010 – Rest 60 seconds
  • A2: Strict Chin Up x 8-10 @ 2011 – Rest 60 seconds
  • A3: Russian KBS x 15-20 – Rest 60 seconds
  • A4: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds

B. For time:

  • Run 800m
  • TTB x 30 OR AbMat Sit Up x 50
  • Run 800m

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