10.31.2018

 In Workout of the Day

Warm Up

Row or Run 250m

Dynamic Drills

Then 2 Rounds of:

  • Prisoner Good Morning x 5
  • Alt Cossack Squat x 10
  • Burpee Broad Jump x 1.1.1

Workout of the Day

A. 6 Sets

  • Back Squat x 4,3,2,4,3,2 @ 30X1 – Rest 2 minutes between.

Work on Upper Body & Front Rack Mobility between sets.

B. For time:

  • Row 1000m or Ski 800m
  • Thruster x 50 (75/55lbs)
  • Run 800m or Assault Bike 50/40 Cals

-5 Burpees with every break in the Thrusters.

C. 1 Set

  • Couch Stretch 2 minutes per side

Then

  • Reverse Plank – accumulate 2 minutes

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