2.15.2019

 In Workout of the Day

Warm Up

Run or Row 250m

Then 2 Rounds of:

  • Walking Lunge x 50ft
  • SA KB Front Rack + OH Carry x 50ft per

Workout of the Day

A. 4 Sets

  • A1: RFESS x 8 (Right) @ 30X1 – Rest 45 seconds
  • A2: RFESS x 8 (Left) @ 30X1 – Rest 45 seconds
  • A3: 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm) (go as heavy as possible; after the fifth push press, go directly into the walk)
  • A4: 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm) Rest 45 seconds

B. 3 Sets for times of:

  • Run 400m
  • SA DB Thruster x 10 per

Rest 2 minutes between.

-Post times for each set and load used to the whiteboard.

 

Leave a Comment