12.21.2015

Warm Up

Run or Row 250m

Dynamic Drills

Then 2 Rounds of:

  • Dislocate x 10
  • OHS x 10
  • SA KBS x 5 per

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 4-6 reps @ 30X1 – Rest 60 seconds
  • A2: Lying External Rotation x 8-10 per @ 2020 – Rest 60 seconds

B. 3 Sets

Against a 4 minute clock:

  • Row 500m or Run 400m
  • KBS x 25 (53/35)
  • OHS x max reps in time remaining (95/65)

Rest 4 minutes between.  Score the number of squats completed each set.

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