7.05.2017

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Inchworm x 3
  • Squat to Stand x 6
  • Bar Tap x 9

Workout of the Day

A. 5 Sets

  • Segmented Snatch Deadlift x 3 reps- Pause in following positions for 1 to 2 seconds: 2″ off the floor, at the knee, and mid thigh – Rest 2 minutes between.

B.

12 minutes @ 85% of:

  • Run 200m
  • Wtd. Box Step Over x 10 (20″ with “Heavy” DB”s)
  • TTB x 5

Rest/Walk 6 minutes, then:

12 minutes @ 85% of:

  • Man Maker x 3 (30/20lbs)
  • Burpee Over the Erg x 6
  • Row 12 Cals

-Today’s Man Maker is – Row left, Push-Up, Row right, Power Clean, Push Press.

 

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