10.21.2015

Warm Up

Run or Row 250m

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds of:

  • Walking Single Leg RDL x 1 length
  • Spiderman Lunge x 1 length
  • Hang from Pull Up Bar x 30 seconds

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 4-6 @ 20X1 – Rest 60-90 seconds
  • A2: Weighted Chin Up x 3-4 @ 2111 – Rest 60-90 seconds

B. 4 Sets for max reps/cals

  • 60 Seconds – Row Cals
  • 30 Seconds – Rest
  • 60 Seconds – Thruster (75/55)
  • 30 Seconds – Rest
  • 60 Seconds – KBS (53/35)
  • 30 Seconds – Rest

 

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