5.9.2016

Warm Up

Jumprope 3 minutes

Dynamic Drills

Ankle & Hip Mobility

Then 2 Rounds of:

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

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds
  • A2: SA Bent Row x 6-8 per @ 2111 – Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:

  • Wallball x 15 (20/14lbs  to 10/9′ target)
  • TTB x 9
  • Burpee x 6

C. Every 2 minutes, for 8 minutes:

  • Couch Stretch – Right
  • Couch Stretch – Left
  • Pigeon Stretch – Right
  • Pigeon Stretch – Left

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