9.12.2016

Warm Up

Row or Run 250m

Dynamic Drills

Ankle and Hip Mobility

Then 2 Rounds of:

  • Goblet Squat x 5 @ 31X1
  • Ring Row x 5 @ 2111

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 3 @ 31X1 – Rest 60 seconds
  • A2: SA Trap 3 Raise x 8-10 per @ 2111 – Rest 60 seconds

B. 4 Sets

Against a 3 minute clock:

  • Row 500m or Run 400m
  • Thruster x max reps in time remaining (95/65)

Rest 3 minutes between

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