10.28.2015

Warm Up

Jumprope 3 minutes

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 4-6 @ 20X1 – Rest 60-90 seconds
  • A2: Side Bridge x 30-45 per – Rest 60-90 seconds

B. 4 Sets

  • B1: Weighted Pull-Up x 2-3 reps @ 21X0 – Rest 45-60 seconds
  • B2: Strict Pull-Up x Max Reps @ 20X0 – Rest 45-60 seconds
  • B3: L-Sit x 30-45 seconds (accumulated) – Rest 2 minutes

C.

Complete as many reps as possible in 8 minutes of:

  • Run 200m
  • Wallball (20/14) x max unbroken reps

-everytime the ball hits the ground you must perform the run and there is no resting while holding the ball.  Score is total number of WB.

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