Justin

Workout of the Day In teams of three, complete five rounds for time of: Row 1000m Double Under x 90 Thruster x 60 (95/65) 30 Box Jumps (24″/20″)  -40 minute cap.

Warm Up Row 300m Dynamic Drills Then 2 Rounds of: Dislocate x 10 Scap Pull Up x 10 Step Up x 10 (5 per) Support Hold on Rings or Bar x 20 seconds Workout of the Day A. 3 Sets for Quality of: A1: Toes to Bar x 10 A2: Alt Pistol x 6-10 A3:

Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 1 length Hang from Pull Up Bar x 30 seconds Wall Walk x 1 Workout of the Day A. 3 Sets A1: Kipping HSPU x 8-12 – Rest 45-60 seconds A2: Single Leg Bounding x 1 length per – Rest 45-60 seconds B. EMOM for

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 5 Scap Pull Up x 5 Scap Push Up x 5 Bar Tap x 5 Workout of the Day A. 2 Sets A1: Pronated Wide Grip Strict Pull Up x 4-6 – Rest 90 seconds A2: Pronated Strict Pull Up x 5-7 – Rest

Warm Up Run 400m Then 2 Rounds of: Squat to Stand x 10 Good Morning x 10 T Push Up x 10 Workout of the Day A. Every 90 seconds, for 12 minutes (8 Sets): Clean & Jerk x 1 – Start at 70% of 1RM and build. B. Today’s barbell comples is: deadlift x

Warm Up Jumprope 3 minutes Dynamic Drills Ankle & Hip Mobility Then Box Jump/Step Down x 5 Goblet Squat x 10 @ 31X1 Scap Push Up x 10 Workout of the Day A. Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 60-65% *Set 2 – 3 reps

Workout of the Day   In teams of 2,with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: Wallball x 50 KBS x 40 Pull Up x 30 Burpee x 20 GTO x 10 (135/95) Row 500m (combined) or Run 400m together –-teams can split

Warm Up Row 300m Dynamic Drills Ankle and Front Rack Mobility Then Squat to Stand x 0 Good Morning x 10 Thruster x 10 (45/35) Workout of the Day A.  Thruster – Take 12 minutes to build to a “moderate” single from the floor. B. Against a 15 min. clock: From 0-10:00 – Complete as many