12.18.2018

 In Workout of the Day

Warm Up

2 Rounds of:

  • Squat to Stand x 5
  • Box Jump/Step Down x 3
  • Wall Walk x 1
  • Jumprope 30 seconds

Workout of the Day

A.

  • Complete 10 reps of HSPU Negative @ 50A1

B.

10 minutes @ 85% of:

  • Row 15 strokes
  • HSPU x 10 OR Max reps in 45 seconds.
  • Box Jump Over x 5 (24/20″)

Rest/Walk 5 minutes

10 minutes @ 85% of:

  • Power Clean x 3 @ 65% of 1RM
  • Bar Facing Burpee x 6
  • Wallball x 12 (20/14lbs to 10/9′ target)

Rest/Walk 5 minutes

10 minutes @ 85% of:

  • Double Under x 30
  • KB Snatch x 12 – (6 per @ 53/35)
  • TTB x 9

 

 

 

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