8.01.2016

Warm Up

Row or Run 250m

Dynamic Drills

Ankle, Hip, and Front Rack Mobiliy

Then 2 Rounds of:

  • Front Squat x 5 @ 20X1 (45/35lbs)
  • Scap Push Up x 10

Workout of the Day

A. 5 Sets – Front Squat @ 20X1

  • Set 1 – 5 reps @ 70%
  • Set 2 – 4 @ 75%
  • Set 3 – 3 @ 80%
  • Set 4 – 2 @ 85%
  • Set 5 – 1 @ 90%

Rest 2 minutes between sets.  Accumulate a total of 50 Perfect Push Ups or 30 Strict HSPU between sets of Front Squats.

B. 3 Rounds for time of:

  • Run 400m
  • Wallball x 30 (20/14lbs to 10/9′ target

-14 minute cap.  Score is the time it takes to complete the workout or the total number of Wallballs completed in the allowed time.

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