1.04.2015

Warm Up

Row 250m

Dynamic Drills

Then 2 Rounds

  • Goblet Squat x 10 @ 32X1 (balls of feet on 5# plates)
  • Spiderman Lunge x 30 seconds per
  • Deadhang x 30-40 seconds

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 2-3 @ 30X1 – Rest 90 seconds
  • A2: Hollow Rocks x 20-30 seconds – Rest 90 seconds

B. 1 Set

  • Back Squat x max reps @ 30X1 with your heaviest set from “A”

– when you break tempo your set is over.

C. 2 Sets

Against a 4 minute clock:

  • Row 500m
  • Wallball x 25 (20/14)
  • Pull Up x max reps (CTB if possible)

Rest EXACTLY 4 minutes between.

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