9.08.2015

Warm Up

Run 400m or Row 500m

Dynamic Drills

Ankle and Hip Mobility

Then 2 Rounds of:

  • Goblet Squat x 5 @ 32X1
  • Ring Row x 5 @ 2111

Workout of the Day

A. 5 Sets

  • A1: Back Squat x 2 @ 32X1 – Rest 60 seconds
  • A2: SA Bent Row x 6-8 per @ 2011 – Rest 60 seconds

B. 3 Rounds for time of:

  • Run 400m
  • KBS x 21 (53/35)
  • Pull Up x 12
  • Rest 30 seconds

 

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