4.20.2016

Warm Up

Row or Run 400m

Then 2 Round of:

  • Squat to Stand x 5
  • Scap Pull Up x 10
  • Goblet Squat x 5 @ 42X1

Ankle and Hip Mobility

Then

Back Squat x 10 (45/35) @ 30X1

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds
  • A2: Ring Row (As Horizontal as Possible) x 6-8 @ 2111 – Rest 60 seconds

B. 3 Sets

Against a 4 minute clock:

  • Row 500m or Run 400m
  • Ground to Overhead x 10 (135/95)
  • CTB Pull Up x max reps in time remaining

Rest 4 minutes between

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