5.4.2016

Warm Up

Run 250m

Dynamic Drills

Ankle and Hip Mobility

Then 2 Rounds of:

  • Goblet Squat x 10 @ 30X1
  • Ring Row x 5 @ 2111

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds
  • A2: Reverse Fly x 8-10 @ 2111- Rest 60 seconds

B.

EMOM for 16 minutes

  • Odd – Front Squat x 6 (135/95) + CTB Pull Up x 6
  • Even – Run 150m

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