12.19.2018

 In Workout of the Day

Warm Up

Run 250m

Ankle, Hip, and Front Rack Mobility

In teams of 3, complete 2 Rounds each of:

  • Partner A – Run 250m
  • Partner B – Scap Pull Up x 5 + Hi/Lo Plank
  • Partner C – Burpee x 5 + Front Squat x 10 (45/35lbs)

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 6-8 @ 20X1 – Rest 60 seconds
  • A2: FLR on Floor or Rings x 30-45 seconds – Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:

  • Run 150m
  • Thruster x 12 (95/65lbs)
  • CTB Pull Up x 9

 

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