Workout of the Day
A. 3 Sets:
- Bike or Row 1 minute
- Quadruped Hip CARs x 2 per
- Alt Scorpion x 8
B. 2 Sets:
- Sumo Stance Air Squat x 3 @ 3131
- Regular Stance x 3 @ 3131
- Narrow Stance (Toes Forward) x 3 @ 3131
C. 6 Sets – Back Squat @ 30X1
- Set 1 – 5 reps @ 65-70%
- Set 2 – 3 reps @ 75-80%
- Set 3 – 1 rep @ 85-90%
- Set 4 – 6 reps @ 80%
- Set 5 – 6 reps @ 80%
- Set 6 – 6 rep @ 80%
Rest 2-3 minutes between sets.
C. Complete 3 Rounds for time of:
- Alt. SA Devil Press x 10 (50/35lbs)
- Wallball x 20 (20/14lbs to 10/9′ Target)
- Run 400m
