1.16.2017

Warm Up

Row or Run 250m

Dynamic Drills

Then 2 Rounds of:

  • SA Bottoms Up Carry x 1 length per (90/90 Bent Arm)
  • T Push Up x 10
  • OHS x 10

Workout of the Day

A. 4 Sets

  • A1: Press x 4-6 @ 20X1 – Rest 60 seconds
  • A2: Hollow Tuck to Extension x 30 seconds – Rest 60 seconds

B. 3 Sets

Against a 4 minute clock:

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

-Rest 4 minutes between sets. Post load used for Thruster, type of Pull Up, and number of Burpees for each round to the Whiteboard.

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