9.16.2016

Warm Up

Row or Run 250m

Then 2 Rounds of:

  • Dislocate x 10
  • Good Morning x 10
  • Scap Pull Up x 10

Workout of the Day

A. 4 Sets

  • A1: RDL x 6-8 @ 3011 – Rest 60 seconds
  • A2: Weighted Pull Up x 2-3 @ 2011 OR 2-3 Negatives @ 50A1 – Rest 60 seconds
  • A3: Wtd. Walking Lunge x 12-16 steps – Rest 60 seconds
  • A4: Active Arch Bar Row x 6-8 @ 2111 – Rest 60 seconds

B. In teams of two, with only one person working at at time, complete as many reps as possible in 12 minutes of:

  • Row 2k Or Run 1 mile
  • Wallball  x max reps in time remaining (20/14lbs to 10/9′ target)

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