Justin

Warm Up Jumprope 3 minutes Then 2 Rounds of: Cat Cow x 10 T Push Up x 10  Bird Dog x 5 per Workout of the Day A. 3 Sets A1: CGBP x 6-8 @ 20X1 – Rest 60 seconds A2: Single Leg KB RDL x 6-8 per @ 3011 – Rest 60 seconds B. […]

Announcements: Today we’re trying to raise a few dollars for One Summit. The link to donate is here –> https://www.crowdrise.com/nate-for-one-summit/fundraiser/ You can learn more about One Summit here –> https://onesummit.org   Remember the Memphis Farmer’s Market is open at Central Station and Bedrock has Wafflamania in full effect.   Later this afternoon at 3pm we

Warm Up Row or Assault Bike 3 minutes Then 2 Rounds of: SA Ring Row x 5 per @ 2011 Scap Push Up x 10 Bear Crawl x 50ft Workout of the Day A. 4 Sets for Quality Rope Climb x 2-3 (work on legless and using legs) Alt Pistol x 6-10 Freestanding Handstand Hold

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: TGU x 2 per Wall Walk x 2 Burpee Broad Jump x 2 Workout of the Day A. 5 Sets Halting Clean Deadlift x 3-5 -Rest 2 minutes between B. 3 Sets Push Press x 4-6 – Rest 2 minutes. C. Complete the descending ladder

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 T Push Up x 10 SA Bottoms Up KB Carry x 50ft per Workout of the Day A. 4 Sets A1: CGBP x 4 @ 21X1 – Rest 60 seconds A2: Wtd Box Step Up x 6-8 per – Rest 60 seconds B.

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row/Run 250 (1 of each) Partner B – Alt. Box Step Up (20″) Partner C – Active Hang 20 seconds + Jumprope Singles Workout of the Day A. 4 Sets A1: Strict Pull Up x max reps in 60 seconds –

Warm Up Run 250m Ankle and Hip Mobility Then 2 Rounds of: SA Front Rack Goblet Squat x 6 @ 30X1 – Left Deadhang 20 seconds SA Front Rack Goblet Squat x 6 @ 30X1  – Right Active Hang 20 seconds Workout of the Day A. 4 Sets A1: Back Squat x 6-8 @ 30X1

Workout of the Day In teams of 4, complete 3 sets each of: Row 30 calories KB Snatch x 30 (53/35lbs – switch hands every 5 reps) Burpee x 30 Rest Station -Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next

Warm Up Row 250m Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per @ 2011 Workout of the Day A. 4 Sets A1: RFESS x 8 per @ 2010 – Rest 60 seconds A2: SA Bent Row x 8 per @ 2011 – Rest 60 seconds A3: Sumo Good Morning

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Prisoner Good Morning x 7 Squat to Stand x 5 Box Jump/Step Down x 3 Workout of the Day  A. 4 Sets Segmented Clean Deadlift x 3-4 – pause for 2-3 seconds in the following positions: 2″ off the floor, knee, mid thigh. Rest 2