6.29.2015

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Ankle, Hip, and Front Rack Mobility

Then

  • Thruster x 10 (45/35)
  • Scap Pul Up x 10
  • T Push Up x 10

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 3-4 @ 32X1 – Rest 60 seconds
  • A2: FLR x 45-60 seconds – Rest 60 seconds

B. 3 Sets

  • B1: Chin over bar hold x 20 seconds – Rest 45 seconds
  • B2: Bottom of Dip hold x 15 seconds – Rest 45 seconds
  • B3: Hollow Rocks/Hold x 20-30 seconds – Rest 45 seconds

C.

In teams of 2, alternate movements to complete as many rounds and reps as possible in 10 minutes of:

  • Pull Up x 8 (CTB if possible)
  • Thruster x 8 (95/65)
  • Burpee x 8

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