8.23.2017

 In Workout of the Day

Warm Up

Run 250m

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Workout of the Day

A. Front Squat – Test 1RM

Perform the following reps and percentages:

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 70-75%
  • Set 3 – 2 reps @ 80-85%
  • Set 4 – 1 rep @ 90-95%
  • Set 5 – test 1RM
  • Set 6 (optional) – Exceed Set 5 weight

B. “Hit & Run”

Complete as many rounds and reps as possible in 15 minutes of:

  • Run 400m
  • Wallball x 25 (20/14lbs to 10/9′ target)
  • CTB Pull Up x 15

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