10.05.2018

 In Workout of the Day

Warm Up

Row 2 minutes

Ankle and Hip Mobility

Then 2 Rounds of:

  • Alt Box Step Up x 10
  • SA Ring Row x 5 per @ 2011

Workout of the Day

A. 4 Sets

  • A1: Alt. Pistol x 8-10 – Rest 45 seconds
  • A2: Active Arch Bar Row x 6-8 @ 2011 – Rest 45 seconds
  • A3: Hollow Rocks x 30-45 seconds – Rest 45 seconds

B. In teams of 2, complete 2 Rounds for time of:

  • Partner A – Row 500m
  • Partner B – Wtd. Walking Lunge x 100ft – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row.

immediately followed by…

  • Partner B – Row 500m
  • Partner A – Wtd. Walking Lunge x 100ft – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row.

immediately followed by…

  • Both Partners A and B run 400 Meters (together)

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