1.04.2016

Warm Up

Jumprope 3 minutes

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds of:

  • Goblet Squat x 8 @ 20X1
  • T Push Up x 8

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:

  • Wallball (20/14lbs to 10/9′ target)
  • Burpee

REST EXACTLY 2 minutes, then complete rounds of 9, 15, and 21 of:

  • Wallball (20/14lbs to 10/9′ target)
  • Burpee

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