9.21.2016

Warm Up

Jumprope 3 minutes

Dynamic Drills

Ankle and Hip Mobility

Then

  • Box Jump/Step Down x 4
  • Goblet Squat x 8 @ 30X1

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds
  • A2: SA Bent Row x 8-10 per @ 2111 – Rest 60 seconds

B. In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 10 minutes of:

  • Thruster x 9 (105/75)
  • Burpee Over the Bar x 6

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