12.21.16

Warm Up

Run or Row 250m

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then

  • Goblet Squat x 8 @ 20X1
  • T Push Up x 10

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 6-8 @ 20X1 – Rest 60 seconds
  • A2: FLR on 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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