7.06.2016

Warm Up

Run 250m

Dynamic Drills

1 Round of:

  • Goblet Squat x 10 @ 30X1
  • Scap Pull Up x 5

Ankle, Hip, and Front Rack Mobility

Then 1 Round of:

  • Front Squat x 10 @ 20X1
  • Bar Tap x 10

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 6-8 @ 20X1 – Rest 90 seconds
  • A2: Weighted Pull Up x 2-3 @ 21X1 OR Pull Up x 2-3 @ 50A1- Rest 90 seconds

B.

Every 5 minutes, for 15 minutes (3 Sets):

  • Run 400m
  • Wallball x 25 (20/14) – in 1 to 2 sets.
  • Pull Up x 15 (CTB if possible)

-Each round of Wallball Shots must be completed in 2 sets or less.

 

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