4.11.2019

 In Workout of the Day

Warm Up

Row, Bike, or Ski 3 minutes

Then 2 Rounds of:

  • Squat to Stand x 5
  • Prisoner Good Morning x 5
  • SA Bottoms Up KB Carry 90/90 x 50ft per

Workout of the Day

Performance

A. 5 Sets

  • Halting Clean Deadlift x 3-5 -Rest 2 minutes between

B. 3 Sets

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

C. Complete the descending ladder from 10 reps to 1 of:

  • Power Clean @ 60-70% of 1RM
  • Bar Facing Burpee

GPP

A. 3 Sets

  • A1: RDL x 6-8 @ 3011 – Rest 45 seconds
  • A2: SA OH Carry x 50ft per – Rest 45 seconds
  • A3: Alt Reverse Lunge w/ Goblet Hold x 12-16 steps @ 2010 – Rest 45 seconds
  • A4: Side Brige x 30 seconds per – Rest 45 seconds

C. Complete the descending ladder from 10 reps to 1 of:

  • DB Power Clean
  • Burpee w/ 2 Hand Touch to 6″ Target

 

 

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