11.09.2015

Warm Up

Run 400m or Row 500m

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then

  • Goblet Squat x 10 @ 20X1
  • Ring Row x 10 @ 2111

Workout of the Day

A. 5 Sets

  • Front Squat x 5,4,3,2,1 (Not a 1RM)

-Rest 2 minutes between.

B. 4 Sets

  • B1: Weighted Pull Up x 2-3 @ 21X0 – Rest 60 seconds
  • B2: Strict Pull Up x max reps – Rest 60 seconds
  • B2: Double Under x max reps in 30 seconds – Rest 60 seconds

C. 3 Sets for time of:

  • Run 400m or Row 500m
  • Wallball x 30 (20/14)

 

 

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