7.06.2017

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Ring Row x 5 @ 2111
  • Goblet Squat x 7 @ 30X1
  • Bar Tap x 9

Ankle, Hip, and Front Rack Mobility

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 6 @ 30X1 – Rest 90 seconds
  • A2: Weighted Pull Up (Pronated) x 3-4 @ 2011 OR 2-3 Negatives @ 50A1 – Rest 90 seconds

B.

Complete 4 Rounds for time of:

  • Double Under x 40
  • Wallball x 20 (20/14lbs to 10/9′ target)
  • CTB Pull Up x 10

 

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