10.15.2018

 In Workout of the Day

Warm Up

Row or Run 250m

Ankle and Hip Mobility

Then 3 Rounds of:

  • Air Squat 5 @ 3511
  • Deadhang 30 seconds

1st set – heels elevated. 2nd set – feet flat. 3rd set – toes elevated

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds
  • A2: SA Ring Row x 5-7per @ 2011 – Rest 60 seconds

B. In teams of 2, alternate rounds, until you complete 10 rounds (5 each) for time of:

  • Box Jump Over x 6 (24/20″)
  • TTB x 9
  • Thruster x 12 (UNBROKEN)

 

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