4.06.2017

Warm Up

Row 250m

Then 2 Rounds of:

  • Squat to Stand x 5
  • Box Jump/Step Down x 5
  • Bar Tap x 10

Workout of the Day

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″)

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