3.05.2019

 In Workout of the Day

Warm Up

Run or Row 250m

Then 2 Rounds of:

  • Wall Walk x 1
  • Hang from Bar 30 seconds
  • Alt Cossack Squat x 10

Workout of the Day

Performance

A. 3 Sets for Quality

  • HSPU x max reps in 30 seconds
  • Alt DB Snatch x max reps in 30 seconds
  • Hollow Rocks/Hold x 30 seconds

B. 3 Sets

Against a 4 minute clock:

  • Run 400m
  • CTB Pull Up x 15
  • Burpee to 6″ Target x max reps

-Rest 4 minutes between

GPP

A. 3 Sets for Quality

  • Nose to Wall HS Hold x 30-45 seconds
  • Alt DB Snatch x max reps in 30 seconds
  • Hollow Rocks/Hold x 30 seconds

B. 3 Sets

Against a 4 minute clock:

  • Run 400m
  • Pull Up x 15
  • Burpee to 6″ Target x max reps

-Rest 4 minutes between

 

 

 

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