3.20.2019

Warm Up

Row or Assault Bike 20 Cals

Then 2 Rounds of:

  • Squat to Stand x 5
  • Prisoner Good Morning x 5
  • Box Jump/Step Down x 5

Workout of the Day

Performance

A. 5 Sets

  • A1: Power Clean x 1.1.1 – Rest 5-10 seconds between singles
  • A2: “Tall” Box Jump x 1.1.1 – Rest 2-3 seconds between jumps and then 2 minutes between sets

B. Complete as many rounds and reps as possible in 12 minutes of:

  • CTB Pull Up x 10
  • Burpee x 15
  • Row or Assault Bike 20 Cals

GPP

A. 4 Sets

  • A1: Double KB Front Rack Wall Sit x 30 seconds – Rest 30 seconds
  • A2: Russian KBS x 15 (Unbroken)  – Rest 30 seconds
  • A3: Alt Box Step Up x 10 (24/20″) – Rest 60 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:

  • Supinated Ring Row x 10
  • Burpee x 15
  • Row or Assault Bike 20 Cals

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