1.23.2019

 In Workout of the Day

Warm Up

Row 30/20 Cals

Ankle and Hip Mobility

Then 2 Rounds of:

  • Elbow Rotation x 10 (5 per)
  • Front Squat x 5 (45/35lbs)
  • Deadhang from Pull Up Bar 30 seconds

A. 4 Sets

  • A1: Front Squat x 3-4 @ 20X1 – Rest 30 seconds
  • A2: Double Under x max reps in 40 seconds – Rest 90 seconds

B. In teams of 2, with only 1 person working at a time, complete the following for max cals/reps:

Against an 18 running clock:

0-8:00

  •  Row for max Cals

8-10:00 – REST

10-18:00

  • 10-18:00 – Wallball x max reps (20/14lbs to 10’/9′ target)

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