10.10.2018

 In Workout of the Day

Warm Up

Row 300/250m (No Straps)

Ankle and Hip Mobility

Then 2 Rounds of:

  • Goblet Squat x 8 @ 30X1
  • Single Arm Ring Row x 6 @ 2011

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds
  • A2: SA Bent Row x 6-8 per @ 2011 – Rest 60 seconds

B. Complete as many reps as possible in 5 minutes of:

  • Run 800m
  • Double Under x max reps

Rest 3 minutes, then:

Complete as many reps as possible in 5 minutes of:

  • Row 1000m
  • Wallball x max reps (20/14lbs to 10/9′ target)

 

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