12.23.2016

Warm Up

Run 400m

Dynamic Drills

Then

  • Walking Lunge x 1 length
  • Bear Crawl x 1 length
  • Crab Walk x 1 length

Workout of the Day

A. 4 Sets

  • A1: Wtd. Walking Lunge x 12-16 steps – Rest 60 seconds
  • A2: Wtd Pull Up x 3-4 @ 20X1 – Rest 60 seconds
  • A3: Ring Push Up x max reps @ 2010 – Rest 60 seconds

B. 4 Sets

Against a 3 minute clock:

  • Run 400m
  • Ground to Overhead (135/95) x max reps in time remaining

Rest 3 minutes between.

 

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