3.14.2016

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then 2 Rounds of:

  • Deadhang to Active Arch x 5
  • Squat to Stand x 5
  • T Push Up x 10

Workout of the Day

A. 4 Sets

  • A1: Weighted Pull Up x 3-4 @ 2111 – Rest 60 seconds
  • A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds

B.

EMOM for 10 minutes:

  • O – Deadlift x 8-10 @ 50-60% of 1RM
  • E – HSPU x 8-10

Rest 5 minutes

EMOM for 10 minutes:

  • O – STO – 8-10 @ 50-60% of 1RM Push Press
  • E – Box Jump x 12-15

C. 2 Sets

  • C1: SA Bent Row x 8-10 per @ 2111
  • C2: Couch Stretch x 90 seconds per

 

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