1.09.2018

 In Workout of the Day

Warm Up

Row, Run, Bike, or Ski 3 minutes

Ankle and Hip Mobility

Then 2 Rounds with empty barbell of:

  • Elbow Rotations x 5 per
  • Front Squat x 5
  • Press x 5
  • Thruster x 5

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds
  • A2: Dynamic Push Up x 6-8 – Rest 60 seconds

B. 3 Sets

Against a 4 minute clock:

  • Row 500m or Run 400m
  • Thruster x 15 (UNBROKEN)
  • Bar Muscle Up OR CTB Pull Up x max reps in time remaining

-Rest 4 minutes between sets

 

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