11.30.2015

Warm Up

Row 250m

Dynamic Drills

Then

  • Goblet Squat x 10 @ 30X1
  • Dislocate x 10
  • Good Morning x 10

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 8-10 @ 30X1 – Rest 60 seconds
  • A2: SA Trap 3 Raise x 8-10 per @ 3010 – Rest 60 seconds

B. 4 Sets

  • 60 Seconds – Goblet Squat (53/35) x max reps
  • 30 Seconds – Rest
  • 60 Seconds – Burpee Pull Up x max reps
  • 30 Seconds – Rest
  • 60 Seconds – Row for Cals
  • 30 Seconds – Rest

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