1.14.2016

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then 2 Rounds

  • Walking Lunge x 1 length
  • Sumo Good Morning x 10 w/ PVC
  • Wall Walk x 2

Workout of the Day

A. 3 Sets

  • A1: HSPU x 5-8 (Strict if possible)
  • A2: Alt Jump Lunge x 16

B. 6 Sets

  • Split Jerk x 2 – Hold the receiving position of the split 1 to 2 seconds before recovering.

C.

In teams of 2, alternate every 5 reps to complete as many reps as possible in 6 minutes of:

  • Ground to Overhead (135/95lbs)

Rest 3 minutes

In teams of 2, alternate every 12 reps to complete as many reps as possible in 6 minutes of:

  • Wallball (20/14)

Leave a Comment

Your email address will not be published.