12.28.2015

Warm Up

Jumprope 3 minutes

Dynamic Drills

Ankle & Hip Mobility

Then

  • Goblet Squat x 10 @ 30X1
  • Scap Pull Up x 10

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 3-4 @ 30X1 – Rest 60 seconds
  • A2: SA Bent Row x 6-8 per @ 2111 – Rest 60 seconds
  • A3: Side Bridge x 30-45 seconds per – Rest 60 seconds

B. EMOM for 20 minutes

  • Min 1 – Thruster x 9-12 (95/65)
  • Min 2 – Double Under x 40-50 or max reps in 40 seconds
  • Min 3 – Row 10-12/8-10 Cals
  • Min 4 – Burpee Box Jump x 7-10 (24/20″)

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