10.10.2016

Warm Up

Row 300m

Group Dynamic Drills

Ankle and Hip Mobility

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds
  • A2: Incline Thumbs Up Reverse Fly x 8-10 @ 2111 – Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:

  • TTB x 5
  • Wallball x 10 (20/14lbs to 10/9′ target)
  • KBS x 15 (53/35)

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