11.23.2015

Warm Up

Jumprope 3 minutes

Dynamic Drills

Ankle and Hip Mobility

Then 2 Rounds of:

  • Goblet Squat x 8 @ 42X1
  • Ring Row x 8 @ 2111 (False Grip if possible)

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 2-3 @ 42X1 – Rest 60 seconds
  • A2: Lying External Rotation x 8-10 per @ 3010 – Rest 60 seconds

B.

In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of:

  • Goblet Squat x 12 (53/35)
  • Pull Up x 9 (CTB if possible)
  • Burpee Box Jump x 6 (24/20)

C. 2 Sets

  • C1: Couch Stretch x 60 seconds per
  • C2: SA Bent Row x 6-8 per @ 2111

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