9.11.2015

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then

  • Walking Lunge x 1 length
  • Burpee Broad Jump x 1 length
  • Wall Walk x 2

Workout of the Day

A. 4 Sets

  • A1: Push Press x 4-6 – Rest 60 seconds
  • A2: Double Under x max reps in 30 seconds – Rest 60 seconds
  • A3: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds

B. EMOM for 15 (5 Sets)

  • Min 1 – Wtd Walking Lunge x 12-16 steps
  • Min 2 – Wall Walk x 3 or Strict HSPU x 5-8
  • Min 3 – Row 10/8 Cals

C. 3 Sets

  • C1: Couch Stretch x 60 seconds per
  • C2: Banded Face Pull x 10-15

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