1.02.2019

 In Workout of the Day

Warm Up

Row 3 minutes (No Straps)

Ankle and Hip Mobility

Then 2 Rounds of:

  • Alt Elbow Rotation x 10
  • Front Squat x 5 (45/35lbs)
  • Press x 5
  • Thruster x 5

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds
  • A2: SA Bent Row x 6-8 per @ 2111 – Rest 60 seconds

B.

Complete rounds of 21,15,9 for time of:

  • Thruster (45/35lbs)
  • Burpees

Rest EXACTLY 2 Minutes, then:

Complete rounds of 9, 15,21 of:

  • Burpees
  • Thruster (45/35lbs)

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