9.09.2016

Warm Up

Run or Row 250m

Dynamic Drills

Then 2 Rounds of:

  • Walking Lunge x 1 length
  • Supinated Ring Row x 5

Workout of the Day

A. 4 Sets

  • A1: Alt. Front Racked Reverse Lunges x 12-16 – Rest 90 seconds
  • A2: Wtd. Chin Up (Supinated) x 3-4 @ 2111 – Rest 90 seconds

B. 5 Sets

Against a 60 second clock:

  • Burpee over the Bar x 8
  • Thruster x max reps in time remaining (75/55)

Rest 60 seconds between sets. Score is total number of Thrusters

 

 

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