11.11.2015

Thank you to all those who have served and to those that continue to do so.  Happy Veterans Day!!!

Warm Up

Run or Row 250m

Dynamic Drills

Then 2 Rounds of:

  • Dislocate x 10
  • Seated Wallslide x 10
  • T Push Up x 10

Workout of the Day

A. Press @ 20X1

  • 5,4,3,2,1 (Not a 1RM)

Rest 2 minutes between

B. 4 Sets

  • B1: Push Press x 3-4 – Rest 45-60 seconds
  • B2: Russian KBS x 15-20 Unbroken – Rest 45-60 seconds
  • B3: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds

C.

Complete as many rounds and reps as possible in 10 minutes of:

  • Pull Up x 5
  • Push Up x 10
  • Goblet Squat x 15 (53/35)

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