2.17.2017

Warm Up

Run 400m

Dynamic Drills

Then 2 Rounds of:

  • SA Bottoms Up KB Carry x 1 length
  • Walking Lunge x 1 length
  • Bar Tap x 10

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
  • DB Thruster x 15
  • Rest 2 minutes between

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

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