4.10.2017

Warm Up

Run 250m

Dynamic Drills

Ankle and Hip Mobility

Then 2 Rounds of:

  • Dislocate x 10
  • OHS x 10

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds
  • A2: Incline Thumbs Up Reverse Fly x 8-10 @ 3011 – Rest 60 seconds

B. 4 Sets

Against a 3 minute clock:

  • Run 400m
  • Wallball (20/14lbs to 10/9′ target) x max reps in time remaining

Rest 3 minutes between.

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