7.30.2018

 In Workout of the Day

Warm Up

Run 250m

Dynamic Group Drills

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds of:

  • Front Squat x 5 @ 20X1 (45/35lbs)
  • T Push Up x 10
  • Bar Tap x 10

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 3 @ 20X1 – Rest 90 seconds
  • A2: Dynamic Push Up x 5-7 – Rest 90 seconds

B. 3 Sets

  • Weighted Pull Up (Pronated) x 2-3 @ 20X1 – Rest as needed.

C. For time:

  • Wallball x 21 (20/14lbs to 10/9′ target)
  • Pull Up x 21 (CTB if possible)
  • Run 400m
  • Wallball x 15
  • Pull Up x 15
  • Run 400m
  • Wallball x 9
  • Pull Up x 9
  • Run 400m

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