8.05.2019

Warm Up

Run 250m

Ankle, Hip, Front Rack Mobility

Then, 2 Rounds:

  • Scap Pull Up x 10
  • SA KB Thruster x 5/per

Workout of the Day

A. 6 Sets – Front Squat @ 20X1

  • 1st – 3 reps @ 80%
  • 2nd – 2 reps @ 85%
  • 3rd – 1 rep @ 90%
  • 4th – 3 reps @ 85%
  • 5th – 2 reps @ 88%
  • 6th – 1 rep @ 92%

Rest 2 minutes between

B. 3 Sets

  • Weighted Pull Up (Pronated) x 2-3 @ 20X1 – Rest as needed

C. For time:

  • Wallball x 21 (20/14lbs to 10/9′ target)
  • Pull Up x 21 (CTB if possible)
  • Run 400m
  • Wallball x 15
  • Pull Up x 15
  • Run 400m
  • Wallball x 9
  • Pull Up x 9
  • Run 400m

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