7.27.2015

Warm Up

Jumprope 3 minutes

Then 2 Sets

  • Hold Bottom of Goblet Squat x 60 seconds
  • Couch Stretch x 60 seconds per
  • Ankle Mobilization x 60 seconds per

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds
  • A2: Powell Raise x 8-10 per @ 2020 – Rest 60 seconds

B.

In teams of 2, partners will alternate full rounds to complete as many rounds and reps as possible in 15 minutes of an ascending ladder of Thrusters and Pull Ups. Start with 3 reps of each and add 3 reps each round until time expires.  Each partner will complete 3 Thrusters and 3 Pull Ups……….

  • Thruster x 3 (95/65)
  • Pull Up x 3
  • Thruster x 6 (95/65)
  • Pull Up x 6

….Continue in this fashion until time expires.

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