7.16.2018

 In Workout of the Day

Warm Up

Row 250m (No Straps)

Then 2 Rounds of:

  • T Push Up x 10
  • Prisoner Good Morning x 6
  • Burpee Broad Jump x 2

Workout of the Day

A. 3 Sets

  • A1: Press x 4-6 @ 20X1 – Rest 60 seconds
  • A2: Hollow Rocks/Hold x 30-45 seconds – Rest 60 seconds

B.

Complete as many rounds and reps as possible in 6 minutes of:

  • Power Clean x 5 @ 70% of 1RM
  • Bar Facing Burpee x 5

Rest 4 minutes, and when the running clock reaches 10:00…

Complete as many rounds and reps as possible in 6 minutes of:

  • Wallball x 10 (20/14lbs)
  • Push Up x 10

Rest 4 minutes, and when the running clock reaches 20:00…

  • Row as many Cals as possible in 6 minutes.

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