Justin

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

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Run/Row 250m Partner B – Walking Lunge x 50ft + Bottom of Squat Hold Partner C – Scap Push Up x 10 + FLR Workout of the Day A. 4 Sets A1: Alt Front Racked Reverse Lunge x 10-14 @ 2010

Warm Up Row or Bike 2 minutes Then 2 Rounds of: Squat to Stand x 5 Alt Box Step Up x 10 Prisoner Good Morning x 5 SA OH Carry x 50ft per Workout of the Day Performance A. 5 Sets (Halting Clean DL + Mid Thigh Hang Power Clean + Front Squat) x 1.1

Warm Up Run 250m Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 10 @ 30X1 T Push Up x 10 Bar Tap x 10 Workout of the Day A. 4 Sets A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds A2: DB External Rotation x 8-10 per @ 2020 –

Warm Up Row, Bike, or Ski 2 minutes Then 2 Rounds of: TGU x 2 per Hang from Bar 30 seconds Workout of the Day A. 4 Sets A1: Chin over bar hold x 20 seconds (CTB if possible) – alternate between pronated and supinated each set. – Rest 45 seconds A2: Side Bridge x

Warm Up Jumprope 3 minutes Then 2 Rounds of: YTW x 5 SA Ring Row x 5 per @ 2111 Hi/Lo Plank 30 seconds 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