12.26.2019

Warm Up

Row or Bike x 90 seconds (:30 easy/:30 moderate/:30 hard)

Then:

  • Inchworm x 5 + Prisoner Good Morning x 10
  • Burpee High Jump x 5 + SA Alternating OH KB Reverse Lunge x 10 steps per arm
  • Hang from Bar x 20 seconds + Bar Tap x 10

Workout of the Day

A. 4 Sets:

  • A1: Segmented Clean Deadlift x 3 reps- Pause in following positions for 1 to 2 seconds: 2″ off the floor, at the knee, and mid thigh – Rest 60 seconds
  • A2: SA OH Carry 50ft per – Rest 60 seconds

B. 3 Sets:

  • B1: SA KB OHS x 3 per @ 3111 – Rest 60 seconds
  • B2: Double Under x max reps in 30 seconds – Rest 45 seconds

C. Complete as many rounds and reps as possible in 8 minutes of:

  • KB Snatch x 12 (6 per @ 53/35lbs)
  • Goblet Squat x 10
  • TTB x 8

GPP

A. 4 Sets:

  • A1: Deadlift x 6-8 @ 3011 – Rest 60 seconds
  • A2: SA OH Carry 50ft per – Rest 60 seconds

B. 3 Sets:

  • B1: Turkish Get Up x 2 per – Rest 60 seconds
  • B2: Jumprope practice 60 seconds – Rest 30 seconds

C. Complete as many rounds and reps as possible in 8 minutes of:

  • SA KB Push Press x 6 per
  • Goblet Squat x 12
  • AbMat Sit Up x 12

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