1.25.2017

Warm Up

Row 300m

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds of:

  • Goblet Squat x 8
  • T Push Up x 8
  • Jumprope 45 seconds (Singles)

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 4-6 @ 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 minute running clock:

  • 0-8:00 – Row for max Cals

8-10:00 – REST

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

-Score is cals + reps.

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