10.22.2015

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then 2 Rounds

  • Inchworm x 5
  • Squat to Stand x 10
  • Goat Bagger x 10

Workout of the Day

A. 4 Sets

  • A1: Deadlift x 4-6 @ 21×1 – Rest 45 seconds
  • A2: Box Jump/Step Down x 1.1.1.1.1 – Rest 2-3 seconds between jumps – Rest 45 seconds
  • A3: Nose to Wall HS Hold x 45-60 seconds – Rest 90 seconds

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

  • Hang Power Clean x 5 @ 60% of PC 1RM
  • Burpee Box Jump Over x 7
  • Row 9 Calories OR Run 250m

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