7.20.2016

Warm Up

Jumprope 3 minutes

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then

  • Goblet Squat x 10 @ 20X1
  • Scap Push Up x 10

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 4-6 reps @ 20X1 – Rest 60 seconds
  • A2: FLR x 30-45 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:

  • Pull Up x 10
  • Push Up x 10
  • Goblet Squat x 10 (70/44)

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