2.23.2017

Warm Up

Run or Row 250m

Dynamic Drills

Then 2 Rounds of:

  • Dislocate x 10
  • T Push Up x 10
  • L Seated SA Press x 5 per

Workout of the Day

A. Press – Test 1RM

For the press, perform the following reps and percentages:

  • Set 1 – 60% of possible 1-RM x 3 reps
  • Set 2 – 75% of possible 1-RM x 2 reps
  • Set 3 – 85% of possible 1-RM x 1 rep
  • Set 4 – 90-95% of possible 1-RM x 1 rep
  • Set 5 -Test 1RM
  • Set 6 (optional) – Exceed Set 5 weight

B. In teams of 3, complete 3 sets each of:

  • Row 500m
  • Run 400m
  • Burpee Box Jump Over x 10 (24/20″)

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