3.4.2015
Warm Up Row 300m Dynamic Drills Then 2 Rounds Ring Row x 5 @ 2111 Scap Push Up x 10 Bottoms Up KB Walk x 15m per Workout of the Day A. 4 Sets A1: Seated Press x 4-6 reps @ 21X1 – Rest 60 seconds A2: SA Bent Row x 6-8 reps @ 21X1 …
Warm Up Row 300m Dynamic Drills Then 2 Rounds Ring Row x 5 @ 2111 Scap Push Up x 10 Bottoms Up KB Walk x 15m per Workout of the Day A. 4 Sets A1: Seated Press x 4-6 reps @ 21X1 – Rest 60 seconds A2: SA Bent Row x 6-8 reps @ 21X1 …
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Squat to Stand x 5 Good Morning x 10 Box Jump/Step Down x 5 Workout of the Day A. 5 Sets A1: Power Clean x 3.3 – Rest 10 seconds between triples A2: Pull Up x max reps in 20 seconds (CTB if possible) A3: …
Warm Up Row 500m or Run 400m Dynamic Drills Ankle, Hip, Front Rack Mobility Then Dislocates x 10 Goblet Squat x 10 @ 20X1 T Push Up x 10 Workout of the Day A. 4 Sets A1: Front Squat x 4-6 reps @ 20X1 – Rest 60 seconds A2: Ring Push Ups x max reps …