7.28.2015

Warm Up

Run or Row 250m

Dynamic Drills

Then

  • Squat to Stand x 10
  • Good Morning x 10
  • KBS x 10

Workout of the Day

A.

EMOM for 10 minutes

  • Odd – Row 10-12/8-10 Cals
  • Even – Burpee over the Erg x 5-7

Rest 2 minutes

EMOM for 10 minutes

  • Odd – Hang Power Clean x 5 + Double Under x 20
  • Even – Run 150m

-Use 50-60% of your 1RM Power Clean

Rest 2 minutes

EMOM for 10 minutes

  • Odd – Wallball x 10-15 (20/14)
  • Even – Box Jump/Step Down x 10-12 (24/20)

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