7.18.2018

 In Workout of the Day

Warm Up

Run or Row 250m

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds of:

  • Front Squat x 5 @ 30X1 (45/35lbs)
  • Broad Jump x 1.1.1
  • Wall Walk x 1

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 4-6 @ 30X1 – Rest 90 seconds
  • A2: HSPU x max reps in 45 seconds OR Nose to Wall Hold x 45 seconds – Rest 90 seconds

B. 4 Sets for max reps of:

Against a 3 minute clock:

  • Run 400m or Row 500m
  • Wallball x max reps in time remaining (20/14lbs)

Rest EXACTLY 3 minutes between.

 

 

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