6.17.2015

 In Workout of the Day

Warm Up

Run 400m or Row 500m

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then

  • Goblet Squat x 10 @ 20X1
  • T Push Up x 10
  • Jumprope 60 seconds

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds
  • A2: Double Under x max reps in 30 seconds – Rest 60 seconds
  • A3: FLR x 45-60 seconds – Rest 60 seconds

B. 3 Sets

Against a 4 minute clock:

  • Row 500m or Run 400m
  • Thruster x 20 (45/35)
  • Double Under x max reps in time remaining

Rest 4 minutes between.

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