1.30.2017

Warm Up

Row 250m

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds of:

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

Workout of the Day

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

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