7.06.2015

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds of:

  • Scap Pull Up x 5
  • Front Squat x 10 (45/35)

Workout of the Day

A. Front Squat x 2-3 @ 20X1

-Build to a “heavy” double in 12 minutes.

B. 4 Sets

  • Weighted Pull Up x 2-3 @ 21Xo – Rest 60-90 seconds between sets.

C.

In teams of 2, alternate full rounds to complete 4 each of:

  • Pull Up x 10
  • Wallball x 15 (20/14)
  • Double Under x 30

 

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