12.16.2015

Warm Up

Row or Run 400m

Dynamic Drills

Ankle and Hip Mobility

Then

  • Goblet Squat x 10 @ 30X1
  • Ring Row x 5 @2111
  • Box Jump/Step Down x 5

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds
  • A2: Reverse Fly x 8-10 – Rest 60 seconds

B.

In teams of 2, partners alternate full rounds to complete 5 each of:

  • Front Squat x 7 (115/75)
  • TTB x 7
  • Box Jump x 7 (24/20)

 

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