2.11.2019

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Ankle and Hip Mobility

Then 2 Rounds of:

  • Alt Elbow Rotation x 10
  • Front Squat x 5 @ 30X1
  • Scap Pull Up x 10

Workout of the Day

Performance 

A. 6 Sets – Front Squat @ 20X1

  • Set 1 – 75% x 3 reps
  • Set 2 – 80% x 2 reps
  • Set 3 – 85% x 1 rep
  • Set 4 – 80% x 3 reps
  • Set 5 – 85% x 2 reps
  • Set 6 – 90% x 1 rep

B. In teams of 2, partners alternate full rounds to complete 4 each of:

  • Double Under x 30
  • Wallball x 20 (20/14lbs to 10/9′ target)
  • CTB Pull Up x 10

GPP

A. 4 Sets

  • A1: Front Squat x 4-6 @ 30X1 – Rest 60 seconds
  • A2: Single Arm OH Carry x 100ft per – Rest 60 seconds

B. In teams of 2, partners alternate full rounds to complete 4 each of:

  • Single Under x 60
  • Wallball x 15 (20/14lbs to 10/9′ target)
  • Pull Up x 10

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