9.01.2016

Warm Up

Row or Run 250m

Dynamic Drills

Then

  • Push Press x 10 (45/35)
  • Deck Squat x 10

Workout of the Day

A. 4 Sets

  • A1: Push Press x 6-8 – Rest 60 seconds
  • A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds

B. EMOM for 20 minutes (5 Sets)

  • Min 1 – Power Clean x 7 @ 60-70% of 1RM
  • Min 2 – Run 150m or Row 200m
  • Min 3 – Burpee Box Jump Over x 8-10
  • Min 4- TTB x 8-10

Leave a Comment

Your email address will not be published.