4.30.2019

 In Workout of the Day

Warm Up

3 Rounds of:

  • Jumprope 60 seconds
  • Scap Pull Up x 5
  • SA DB OH Carry x 50ft per

Workout of the Day

A. 3 Sets

  • A1: Strict Pronated Pull Up x 5-7 @ 2011 – Rest 60 seconds
  • A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds

-If this rep range and tempo is easily achieved then add weight for the Pull Ups.

B.

12 minutes @ 80% of:

  • Run 150m
  • Alt DB Snatch x 12 (50/35lbs)
  • FLR x 30 seconds

Rest/Walk 5 minutes

12 minutes @ 80% of:

  • Double Under x 30
  • Pull Up x 10
  • Front Rack & Overhead Carry x 60m

-athletes carry 1 KB in the Front Rack and 1 KB overhead on the opposite side. Switch positions at the 30m mark.

 

 

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