1.18.2017

Warm Up

Jumprope 3 minutes

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds of:

  • Goblet Squat x 8 @ 20X1
  • Ring Row (False Grip) x 5 @ 2111

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds
  • A2: Supinated Ring Row x 8-10 @ 2111 – Rest 60 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:

  • Double Under x 30
  • Wallball x 20 (20/14lbs to 10/9′ target)
  • TTB x 10

C. 3 Sets

  • Incline Thumbs Up Reverse Fly x 8-10 @ 3011

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