8.15.2016

Warm Up

Jumprope 3 minutes

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds of:

  • Bar Tap x 10
  • Goblet Squat x 8 @ 20X1
  • T Push Up x 6

Workout of the Day

A. Front Squat – Test 1RM

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 70-75%
  • Set 3 – 1 rep @ 80-85%
  • Set 4 – 1 rep @ 90-95%
  • Set 5 – Test 1RM
  • Set 6 – (Optional) Exceed Set 5

B. Weighted Pull Up – Test 1RM

C. For time:

  • Wallball x 104 (20/14lbs to 10/9′ target)
  • Pull Up x 52

-10 minute cap.

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