1.17.2019

 In Workout of the Day

Warm Up

Row or Assault Bike 2 minutes

Then 2 Rounds of:

  • Prisoner Good Morning x 5
  • Hi/Lo Plank 30 Seconds
  • Wall Walk x 1 (SLOW)

Then 2 Rounds w/PVC of:

  • Dislocate x 9
  • OHS x 7
  • Snatch Balance x 5

Workout of the Day

A. Every 2 minutes, for 10 (5 Sets)

  • 3 Position Snatch (Mid Thigh, Above the Knee, Below the Knee) + OHS x 1 @ 31X1

B. 5 Sets – Deadlift

  • Set 1 – 55% x 6 reps
  • Set 2 – 65% x 5 reps
  • Set 3 – 70% x 4 reps
  • Set 4 – 75% x 2 reps
  • Set 5 – 85% x 2 reps

Rest 2 minutes between sets.

C. 3 Rounds for time of:

  • Row or Assault Bike 30/20 Cals
  • CTB Pull Up x 15
  • HSPU x 10 (Strict if possible)

-15 minute time cap.

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