9.28.2016

Warm Up

Row or Run 250m

Dynamic Drills

Ankle and Hip Mobility

Then 2 Rounds of:

  • Goblet Squat x 8 @ 30X1
  • Burpee Broad Jump x 2

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds
  • A2: Lying Ext. Rotation x 8-10 per @ 2020 – Rest 60 seconds

B. In teams of 2, partners alternate full rounds to complete 5 each of:

  • Run 150m
  • Thruster x 12 (95/65)
  • CTB Pull Up x 9

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