8.15.2018

 In Workout of the Day

Warm Up

Ankle, Hip, and Front Rack Mobility

In teams of 3, complete 2 Rounds each of:

  • Partner A – Run/Row 250m
  • Partner B – Jumprope Single Unders
  • Partner C – Front Squat x 10 (45/35lbs) + FLR

-Rotate stations when the rowing/running partner completes the distance.

Workout of the Day

A. 6 Sets – Front Squat @ 20X1

  • Set 1 – 3 reps @ 80%
  • Set 2 – 2 reps @ 85%
  • Set 3 – 1 rep @ 90%
  • Set 4 – 3 reps @ 85%
  • Set 5 – 2 reps @ 88%
  • Set 6 – 1 rep @ 95%

Rest 2 minutes between.

B. 3 Sets

Against a 4 minute clock:

  • Run 400m
  • Wallball x 30 (20/14lbs to 10/9′ target)
  • Double Under x max reps in time remaining

Rest exactly 4 minutes between.

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