Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Inchworm x 3
- Squat to Stand x 6
- Bar Tap x 9
Workout of the Day
A. 5 Sets
- Segmented Snatch Deadlift x 3 reps- Pause in following positions for 1 to 2 seconds: 2″ off the floor, at the knee, and mid thigh – Rest 2 minutes between.
B.
12 minutes @ 85% of:
- Run 200m
- Wtd. Box Step Over x 10 (20″ with “Heavy” DB”s)
- TTB x 5
Rest/Walk 6 minutes, then:
12 minutes @ 85% of:
- Man Maker x 3 (30/20lbs)
- Burpee Over the Erg x 6
- Row 12 Cals
-Today’s Man Maker is – Row left, Push-Up, Row right, Power Clean, Push Press.
