11.04.2016

Warm Up

2 Rounds of:

  • Run or Row 250m
  • Walking Lunge x 1 length
  • Inchworm x 3
  • Scap Pull Up x 5
  • Good Morning x 7

Workout of the Day

A. 3-4 Sets

  • A1: Snatch Grip RDL x 6-8 @ 3011 – Rest 60 seconds
  • A2: Weighted Pull Up x 2-3 @ 2011 OR 2-3 Negatives @ 50A1 – Rest 60 seconds
  • A3: Alt. Front Racked Reverse Lunge x 12-16 steps – Rest 60 seconds
  • A4: Active Arch Bar Row x 6-8 @ 2111 – Rest 60 seconds

B. In teams of 2, with only one person working at at time, complete as many reps as possible in 12 minutes of:

  • Row 2k Or Run 1 mile
  • Wallball x max reps in time remaining (20/14lbs to 10/9′ target)

 

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