10.5.2015

Warm Up

Row 250m

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds of:

  • Scap Pull Up x 5
  • Goblet Squat x 10 @ 20X1
  • Single leg Jumprope x 20 per

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 6-8 reps @ 20×1 – Rest 90 seconds (exceed weight used last week)
  • A2: Strict Chin Up x max reps – Rest 90 seconds
  • A3: Double Under x max reps in 30 seconds – Rest 90 seconds

B. EMOM for 20 minutes

  • Min 1 – Wallball x 10-15 (20/14)
  • Min 2 – Burpee Pull Up x 5-8
  • Min 3 – KBS x 12-15
  • Min 4 – Row 10-12/8-10 Cals

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