3.28.2019

 In Workout of the Day

Warm Up

Row or Assault Bike 3 minutes

Then 2 Rounds of:

  • Prisoner Good Morning x 5
  • SA Farmer Carry x 100ft per

Workout of the Day

Performance

A. 5 Sets

  • Segmented Clean Deadlift x 3-4 – pause for 2-3 seconds in the following positions: 2″ off the floor, knee, mid thigh. Rest 2 minutes between.

B. In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 10 minutes of:

  • Ground to Overhead x 5 TnG
  • Bar Facing Burpee x 7

-Post loads and rounds + reps to the whiteboard.

GPP

A. 4 Sets

  • A1: SA KB Deadlift x 5 + SA Farmer Carry x 100ft – Left
  • A2: Cat Cow x 10
  • A3: SA KB Deadlift x 5 + SA Farmer Carry x 100ft – Right
  • A4: Side Bridge 30 seconds per

B. In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 10 minutes of:

  • Alt DB Snatch x 10
  • Burpee Over the DB x 5

 

 

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