8.19.2015

Warm Up

Run or Row 250m

Dynamic Drills

Ankle and Hip Mobility

Then

  • Goblet Squat x 10 @ 30X1
  • Ring Row x 10 @ 2111

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds
  • A2: SA Bent Row x 6-8 @ 2111 – Rest 60 seconds

B.

In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 12 minutes of:

  • Thruster x 10 (95/65)
  • Run 250m
  • Pull Up x 10

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