Justin

Warm Up Run 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 5 @ 20X1 Scap Pull Up x 5 Workout of the Day A. 6 Sets – Front Squat @ 20X1 Set 1 – 3 reps @ 80% Set 2 – 2 reps @ 85% Set 3 – […]

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 35 minutes of: Wallball x 50 (20/14lbs to 10/9′ target) Run 400m Pull Up x 40 (CTB if possible) Run 400m Ground to Overhead x 30 (115/75lbs) Run 400m Burpee

Warm Up Row 250m – No Straps Then 2 Rounds of: SA KB OH Walking Lunge x 1 length Deadhang x 30 seconds Workout of the Day A. 4 Sets A1: RFESS x 6-8 per @ 3011 – Rest 60 seconds A2: Active Arch Bar Row x 6-8 @ 2011 – Rest 60 seconds A3:

Warm Up Run or Row 250m Then 2 Rounds of: False Grip Ring Row x 5 @ 2111 Dislocate x 10 OHS x 10 @ 3111 Workout of the Day A. 6 Sets Hang Power Snatch x 2 (Mid Thigh + Below the Knee) + OHS x 1 @ 31X1 B. Complete as many rounds

Warm Up Jumprope 3 minutes Ankle, Hip, Wrist, and Front Rack Mobility Then 2 Rounds of: Walking Lunge x 1 length T Push Up x 10 Workout of the Day A. 5 Sets A1: Front Squat x 3 @ 20X1 – Rest 90 seconds A2: Dynamic Push Up x 5-7 – Rest 90 seconds B.

Warm Up Row 250m Dynamic Drills Then 2 Rounds of: Ring Scap Pull Up x 5 Alt Step Up/Step Down x 10 Russian KBS x 15 Workout of the Day A. 3 Sets A1: Ring Pull Up x 3-5 @ 2111 – Rest 60 seconds A2: Alt. Pistol x 8-10 – Rest 60 seconds B.

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Alt SA KB Press x 10 (5 per) Run or Row 150m Workout of the Day A. 4 Sets A1: Press x 4-6 @ 20X1 – Rest 90 seconds A2: Side Bridge x 30-45 seconds per – Rest 90 seconds B. 2 Sets

Workout of the Day In teams of 2 or 3, complete as many reps as possible of: With a continuous running clock: 0:00 – 12:00 Row 2k (1 person working at a time. split work any way) Clean (Full) x max reps in time remaining (155/105lbs) 12-18:00 – REST 18-30:00 Run 1 mile (all partners

Warm Up 2 Rounds of: Scap Push Up x 5 OH Walking Lunge x 1 length Supinated Ring Row x 5 Bear Crawl x 1 length Workout of the Day A. 4 Sets A1: L Seated SA Press x 6-8 per @ 20X1 – Rest 60 seconds A2: SL KB RDL x 6-8 per @

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 10 Dislocate x 10 OHS x 10 Workout of the Day A. 6 Sets Hang Power Snatch (Mid Thigh) x 3 + OHS x 1 @ 31X1 – Rest 2 minutes between. B. In teams of 2, partners alternate 60 seconds rounds