9.06.2018

 In Workout of the Day

Warm Up

Run, Row, or Bike 2 minutes

Then 2 Rounds of:

  • SA OH Walking Lunge x 50ft (Left)
  • SA Ring Row x 5 per @ 2111
  • SA OH Walking Lung x 50ft (Right)
  • Cat Cow x 10

Workout of the Day

A. 4 Sets

  • A1: Half Kneeling Single Arm KB Press x 6-8 per @ 2111 – Rest 45 seconds
  • A2: Side Bridge x 30 seconds per – Rest 60 seconds

B. 3 Sets

  • B1: Active Arch Bar Row x 6-8 @ 2011 – Rest 30 seconds
  • B2: KB Front Rack + Overhead Carry x 100ft per

C. In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:

  • Push Up x 10
  • Air Squat x 15
  • Run 150m w/ Medball

 

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