3.22.2016

Warm Up

Row or Run 250m

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then

  • T Push Up x 10
  • Box Jump/Step Down x 10
  • Thruster x 10 (45/35)

Workout of the Day

A. 5 Sets

  • A1: Front Squat x 2-3 @ 31X1 – Rest 60 seconds
  • A2: Nose to Wall Shoulder Taps x 16-20 OR N2W Hold x 30-45 seconds – Rest 60 seconds

B. Complete as many reps as possible in 7 minutes of an ascending ladder of:

  • Thruster x 3 (95/65)
  • Box Jump x 3 (24/20)
  • Thruster x 6
  • Box Jump x 6
  • Thruster x 9……..

-continue in this fashion, adding 3 reps to each movement, until time expires.

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