7.05.2018

 In Workout of the Day

Warm Up

Row or Run 250m

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds of:

  • Dislocate x 10
  • Supinated Grip Bar Tap x 10
  • Front Squat x 6 @ 30X1 (45/35lbs)

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 4-6 @ 30X1 – Rest 90 seconds
  • A2: Weighted Chin Up (Supinated) x 3-4 @ 2011 OR 2-3 Negatives @ 50A1 – Rest 90 seconds

B. 3 Sets

Against a 4 minute clock:

  • Run 400m
  • DB Front Squat x 10 (50/35 per hand)
  • CTB Pull Up x 10
  • Double Under x max reps in time remaining

-Rest EXACTLY 4 minutes between.

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