1.28.2019

 In Workout of the Day

Warm Up

Row 500m or Run 400m

Ankle and Hip Mobility

Then 2 Rounds of:

  • Elbow Rotations x 10 (5 per)
  • Front Squat x 5
  • T Push Up x 10

Workout of the Day

Performance

A. 3 Sets

  • Bar Tap x 10
  • Box Jump/Step Down x 10
  • Deck Squat x 10

B. 5 Sets

  • B1: Front Squat x 3 @ 20X1 with 75-80% of 1RM – Rest 20 seconds
  • B2: CTB Pull Up x 10-15 – Rest 20 seconds
  • B3: Wallball x 15 UNBROKEN – Rest 3 minutes

C. 2 Sets

  • Couch Stretch x 90 seconds per

GPP

A. 3 Sets

  • Supinated Grip Hang x 20 seconds
  • Alt Box Step Up x 10
  • Squat Jump x 10

B. 4 Sets

  • B1: Front Squat x 6 @ 20X1 – Rest 60 seconds
  • B2: SA Bent Row x 8 per @ 2011 – Rest 60 seconds
  • B3: Hi/Lo Plank 45 seconds – Rest 60 seconds
  • B4: Row 15/10 Cals – Rest 60 seconds

C. 2 Sets

  • Couch Stretch x 90 seconds per

 

 

 

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