4.04.2019

 In Workout of the Day

Warm Up

In teams of 3, complete 2 Rounds each of:

  • Partner A – Row or Bike 12/10 Cals
  • Partner B – Alt Box Step Up x 10-15
  • Partner C – Prisoner Good Morning x 5 + Hi/Lo Plank

Workout of the Day

Performance

A. 4 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. 3 Sets

  • Push Press x 4-6 – Rest 2 minutes.

C. Complete Rounds of 21,15, and 9 for time of:

  • Wallball (20/14lbs to 10/9′ target)
  • Pull Up
  • Box Jump Over (24/20″)

GPP

A. 4 Sets

  • A1: Deadlift x 4-6 @ 30X1 – Rest 60 seconds
  • A2: SA Half Kneeling KB Press x 6-8 per @ 2011 – Rest 60 seconds
  • A3: SA Farmer Carry x 100ft per – Rest 60 seconds

B. Complete Rounds of 21,15, and 9 for time of:

  • Wallball (20/14lbs to 10/9′ target)
  • Pull Up OR Jumping CTB Pull Up
  • Box Step Over w/ Medball (20/14lbs to 24/20″)

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