8.6.2015

Warm Up

Run or Row 250m

Dynamic Drills

Then 2 Rounds

  • Squat to Stand x 5
  • Good Morning x 10
  • Box Jump/Step Down x 5

Workout of the Day

A. 5 Sets

  • A1: Power Clean x 1.1.1.1 – Rest 5-10 seconds between
  • A2: Tall Box Jump/Step Down x 1.1.1.1.1 – Rest 2-3 seconds between
  • A3: FLR x 45-60 seconds – Rest 90 seconds

B. 3 Sets

For max reps/cals:

  • 60 seconds – KBS x max reps
  • 60 seconds – Rest
  • 60 seconds – Box Jump/Step Down x max reps
  • 60 seconds – Rest
  • 60 seconds – Row x max calories
  • 60 seconds – Rest

 

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