4.11.2016

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Scap Pull Up x 10
  • Dislocate x 10
  • OHS x 10

Ankle and Hip Mobility

Then

  • Back Squat x 10 @ 32X1 (45/35)

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds
  • A2: SA Trap 3 Raise x 8-10 per – Rest 60 seconds

B.

In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:

  • Thruster x 7 (105/75)
  • CTB Pull Up x 7
  • Box Jump Over x 7 (24/20)

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