9.11.2017

 In Workout of the Day

Warm Up

Run or Row 250m

Ankle and Hip Mobility

Then 2 Rounds of:

  • Goblet Squat x 8 @ 31X1
  • SA Ring Row x 5 per

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 4-6 @ 31X1 – Rest 60 seconds
  • A2: Ext. Rotation x 8-10 per @ 2020 – Rest 60 seconds

B. 4 Sets

Against a 3 minute clock:

  • Row 500m or Run 400m
  • Thruster x max reps in time remaining (95/65)

Rest 3 minutes between.

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