11.28.2016

Warm Up

Run or Row 250m

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds of:

  • Goblet Squat x 7 @ 32X1
  • Ring Row x 5 @ 2111 (False Grip)

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 7 @ 32X1 – Rest 60 seconds
  • A2: Single Arm Bent Row x 8-10 per @ 2111 – Rest 60 seconds

B. 4 Sets

  • Run 250m
  • UNBROKEN Wallball x 15
  • Pull Up x 12 (CTB if possible)
  • Rest 30 seconds

-Post your total working time, what weight for the Medball, and which type of Pull Ups you performed to the whiteboard.

 

Leave a Comment

Your email address will not be published.