7.13.2016

Warm Up

Run or Row 250m

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds of:

  • Front Squat x 5 @ 31X1
  • Burpee Broad Jump x 2

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 4-6 reps @ 20X1 – Rest 60 seconds
  • A2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds

B. 3 Sets

  • Active Arch Bar Row x 6-8 @ 2111 – Rest 60 seconds

C. Complete as many rounds and reps as possible in 8 minutes of:

  • Wallball x 30 (20/14lbs to 10/9′ target)
  • Pull Up x 20

 

Leave a Comment

Your email address will not be published.