6.06.2016

Warm Up

Row 250m

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then

  • Goblet Squat x 7 @ 32X1
  • Scap Push Up x 10

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 7 @ 32X1 – Rest 60 seconds
  • A2: Single Arm Seated Press x 8-10 per @ 21X1 – Rest 60 seconds

B. 4 Sets

  • Run 250m
  • Wallball x 15 (UNBROKEN to 10/9′ target)
  • Pull Up x 12 (CTB if possible)
  • Rest 30 seconds

-Wallball must be unbroken.  Post your total working time and what size medball you used.  Also indicate what type of pull ups you performed.

 

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