3.03.2017

Warm Up

Jumprope 3 minutes

Group Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds of:

  • Goblet Squat x 10
  • SA Bottoms Up KB Carry x 1 length

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 2-3 @ 20X1 – Rest 60 seconds
  • A2: Side Bridge x 30 seconds per – Rest 60 seconds

B. 3 Sets

  • B1: Push Press x 4-6 – Rest 60 seconds
  • B2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds

C. In teams of 2, partners alternate movements to complete as many rounds and reps as possible 10 minutes of:

  • Burpee x 10
  • CTB Pull Up x 10
  • Goblet Squat x 10 (53/35)

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