Justin

Warm Up Row, Bike, or Ski 2 minutes Ankle and Hip Mobility Then 2 Rounds of: Bar Tap x10 Goblet Squat x 8 @ 30X1 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: Seated Wallslide x 6-8 @ 3030 – Rest 60 seconds B. […]

Warm Up 3 Rounds of: Jumprope 60 seconds Scap Pull Up x 5 SA DB OH Carry x 50ft per Workout of the Day A. 3 Sets A1: Strict Pronated Pull Up x 5-7 @ 2011 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds -If this rep range and

Warm Up Row 2 minutes (No Straps) Then 2 Rounds of: T Push Up x 10 SA Ring Row x 5 per @ 2011 3pt PVC Hinge x 10 Workout of the Day A. 4 Sets A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per – Rest

Workout of the Day In teams of 2 or 3, complete as many rounds and reps as possible in 30 minutes of: Row or Bike 100 Cals Double Under x 90 Alt DB Snatch x 60 (50/35lbs) Front Squat x 30 (115/75lbs) Muscle Up x 20 Comp Class- 8am Downtown A. 2 Sets KB Windmill

Warm Up Row 250m (No Straps) Then 2 Rounds of: Walking Lunge x 50ft SA Bottoms Up KB Carry 90/90 x 50ft per Scap Pull Up x 10 Workout of the Day A. 3 Sets A1: Wtd Walking Lunge x 20 steps – Rest 60 seconds A2: Half Kneeling SA KB Press x 6-8 per

Warm Up Run 250m Then 2 Rounds of: SA OH Carry x 50ft per Prisoner Good Morning x 5 Alt Box Step Up x 10 Workout of the Day Performance A. 5 Sets A1: Push Jerk x 3-4 – Rest 45 seconds A2: Tall Box Jump x 1.1.1 – Rest 2-3 seconds between jumps then

Warm Up Row or Bike 2 minutes Ankle and Hip Mobility Then 2 Rounds of: Seated Wallslide x 10 Goblet Squat x 10 @ 30X1 Bar Tap x 10 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: Single Arm Trap 3 Raise x 6-8

Warm Up Row 15/12 Cals (No Straps) Then 2 Rounds of: Squat Jump x 5 Hang from bar 30 seconds Wall Walk x 1 (SLOW) Workout of the Day A. 3 Sets for Quality Nose to Wall HS Hold x 45-60 seconds (accumulate time if needed) Deadhang to Active Arch x 20-30 seconds (accumlate time

Warm Up Jumprope 3 minutes Then 2 Rounds of: YTW x 5 3pt PVC Hinge x 10 Dip Support Hold x 15 seconds Workout of the Day A. 4 Sets A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: Hollow Body Flutter Kicks x 30-45 seconds – Rest 60 seconds B. 3 Sets

Workout of the Day In teams of 2, with only 1 person working at a time, complete as many reps as possible in 34 minutes of: 0-10:00 Medball Run 1 mile (20/14lbs) – Relay Double KB Hang C&J x max reps (53/35lbs) 10-12:00 – Rest 12-22:00 Medball Run 1 mile (20/14lbs) – Relay Burpee Muscle