8.25.2014

8.25.2014

Warm Up

Row 300m

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then

• Goblet Squat x 10 @ 20X1
• Ring Rows x 10 @ 2011
• Scap Push Ups x 10

Workout of the Day

A.

• A1: Front Squat x 5,4,3,2,1 – Build to a 1RM in 12 minutes
• A2: Side Bridge x 30 seconds per between sets of squats

B.

• B1: Weighted Pull Up x 1RM – Build to a max in 10 minutes
• B2: Prone plank x 45-60 seconds between sets

C.

“Jackie”

For time:

• Row 1000m
• Thrusters x 50 (45/35)
• Pull Ups x 30