11.07.2016

Warm Up

Row 300m

Dynamic Drills

Ankle and Hip Mobility

Workout of the Day

A. Take 10-15 minutes to build to 85-90% of your 1-RM Back Squat

B. Every 3 minutes, for 15 minutes (5 sets) using the load from “A”

  • Back Squat x 2-3 @ 30X1 with load from “A”

C. 2 Sets

Against a 5 minute clock:

  • Row 500m
  • Thruster x 30 (45/35)
  • Pull Up x 20

Rest 5 minutes between

 

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