Justin

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row/Run 250m (1 of each) Partner B – Hi/Lo Plank Partner C – Bar Tap x 10 + Alt Box Step Up/Step Down Workout of the Day A. 4 Sets A1: Wtd. Step Up x 6 per – Rest 60 seconds […]

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 15/12 Cals Partner B – Medball Squat x 10 + Hang from Bar Partner C  – Alt Box Step Up/Step Down -Rotate stations when the rowing partner is finished. Workout of the Day A. 4 Sets Halting Clean Deadlift x

Warm Up Jumprope 3 minutes Then 2 Rounds of: Alt TGU x 4 T Push Up x 8 Row 12/10 Cals Workout of the Day A. 4 Sets A1: SA DB Bench x 6-8 per @ 21X1 – Rest 60 seconds A2: Couch Stretch x 60 seconds per B. 3 Sets B1: Dips (Rings or

Warm Up Row, Bike, or Run 2 minutes Then 2 Rounds of: Dislocate x 10 Good Morning x 10 Scap Pull Up x 10 Workout of the Day A. 3 Sets A1: Wtd. Pull Up x 2-3 @ 2010 – Rest 60 seconds A2: Strict Pull Up (Pronated) x max reps @ 2011 – Rest

Warm Up Jumprope 3 minutes Ankle and Hip Mobility Then 2 Rounds of: SA OH Walking Lunge x 50ft – Left Squat to Stand x 5 SA OH Walking Lunge 50ft – Right Bar Tap x 10 Workout of the Day A. 4 Sets A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds

Workout of the Day In teams of 3, with only 1 teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1- Muscle Up x 3/2 HSPU x 6 Station 2- Ground to Overhead x 3 (135/95lbs) Bar Facing Burpee x 6 Station 3- Run 200m w/Med Ball Teammates

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per @ 2011 Workout of the Day A. 4 Sets A1: Alt. Front Racked Reverse Lunges x 12-16 @ 2010 – Rest 60 seconds A2: SA Bent Row x 6-8 per @ 2011 – Rest 60

Warm Up Run, Row, or Bike 2 minutes Then 2 Rounds of: Alt TGU x 4 Squat to Stand x 8 Bar Tap x 12 Workout of the Day A. 4 Sets Segmented Clean Deadlift x 3 – pause in the following position for 2 to 3 seconds: 2″ off the floor, mid patella, mid

Warm Up Jumprope 3 minutes Then 2 Rounds of: Seated Wallslide x 10 3pt PVC Hinge x 10 Ring Support Hold x 10-15 seconds Workout of the Day A. 3 Sets A1: SA DB Bench Press x 8-10 per @ 21X1 – Rest 60 seconds A2: Hollow Tuck to Extension x 30 seconds – Rest

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 15/12 Cals Partner B – Scap Pull Up x 10 + Jumprope Singles Partner C – Alt. Box Step Up/Step Down Workout of the Day A. 2 Sets A1: Wide Grip Pull Up (Pronated) x 5-7 @ 2110 – Rest