3.15.2016

Warm Up

Row 300m

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then

  • Goblet Squat x 10 @ 31X1
  • Wall Walk x 3

Workout of the Day

A. 5 Sets

  • A1: Front Squat x 2-3 @ 20X1 – Rest 60 seconds
  • A2: Freestanding HS Hold x max time or Nose to Wall HS Hold x 30-45 seconds – Rest 60 seconds

B. 4 Sets

Against a 3 minute clock:

  • Row 500/450m
  • Thruster (95/65) x max reps in time remaining

Rest 3 minutes between

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