1.30.2019

 In Workout of the Day

Warm Up

Row or Run 250m

Then 2 Rounds of:

  • 3Pt PVC Hinge x 10
  • Dislocate x 10
  • YTW x 5

Workout of the Day

Performance

A. 4 Sets

  • A1: Press x 3-4 @ 20X1 – Rest 60 seconds
  • A2: Side Bridge x 30-40 seconds per – Rest 60 seconds

B. In teams of 2, partner alternate movements to complete as many rounds and reps in 20 minutes of:

  • Run 250m
  • Russian KBS x 15 (70/44lbs)
  • TTB x 10
  • Burpee Box Jump Over x 8 (24/20″)
  • Alt TGU x 4

Fitness

A. 3 Sets

  • A1: Press x 6-8 @ 20X1 – Rest 60 seconds
  • A2: Side Bridge x 30-40 seconds per – Rest 60 seconds

B. In teams of 2, partner alternate movements to complete as many rounds and reps in 20 minutes of:

  • Run 250m
  • SA KB Push Press x 14 (7 per)
  • Abmat Sit Up or V Up x 10
  • Burpee Box Step Over x 8
  • Alt TGU x 4

 

 

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