8.28.2018

 In Workout of the Day

Warm Up

Run, Row, Bike, Ski, or Jumprope for 3 minutes

Then 2 Rounds of:

  • 3pt PVC Hinge x 10
  • SA OH Walking Lunge x 50ft (Left)
  • Scap Push Up x 10
  • SA OH Walking Lunge x 50ft (Right)

Workout of the Day

A. 4 Sets

  • A1: RFESS x 6-8 per @ 3010 – Rest 45-60 seconds
  • A2: Half Kneeling SA Press x 6-8 per @ 2020 – Rest 45-60 seconds
  • A3: Russian KBS x 15-20 – Rest 45-60 seconds
  • A4: Active Arch Bar Row x 6-8 @ 2011 – Rest 45-60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:

  • DB Hang Clean & Jerk x 10 (5 per w/ 50/35lbs)
  • TTB x 10
  • Run 150m

Leave a Comment