8.16.2017

 In Workout of the Day

Warm Up

Run 400m

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds of:

  • Goblet Squat x 5 @ 20X1
  • Bar Tap x 10

Workout of the Day

A. 6 Sets – Front Squat @ 20X1

  • Set 1 – 3 reps @ 80%
  • Set 2 – 2 reps @ 85%
  • Set 3 – 1 rep @ 90%
  • Set 4 – 3 reps @ 85%
  • Set 5 – 2 reps @ 88%
  • Set 6 – 1 rep @ 95%

Rest 2 minutes between.

B. 4 Sets

Against a 4 minute clock:

  • Run 400m
  • Wallball x 25 (20/14lbs to 10/9′ target)
  • Double Under x max reps in time remaining
  • Rest 4 minutes between.

 

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