12.12.2016

Warm Up

Run 250m

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds of:

  • Goblet Squat x 5 @ 32X1
  • T Push Up x 10

Workout of the Day

A. 5 Sets

  • A1: Front Squat x 3 @ 32X1 – Rest 60 seconds
  • A2: Dynamic Push Up x 6-8 – Rest 60 seconds

B. 3 Sets

  • Run 250m
  • Wallball x 20 (UNBROKEN)
  • Pull Up x 15 (CTB if possible)
  • Rest 45 seconds

-Post your times for each set and your total working time on the whiteboard.  Be sure to indicate the weight of the Medball and what style pull ups performed.

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