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10JUL17

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[quote] WORKOUT OF THE DAY
[/quote]

[intro] PREP[/intro]

A)
600m Row
B)
Mobility Flow: Glutes, Hips, Quads, Hamstrings
C)
3 Rounds:
8 Single-Arm Front Rack KB Squats 4es
4 Strict Pull-Ups
12 Cossack Squats 6es

 

[intro] STRENGTH[/intro]

Every 2:30 x 7 Sets:
Front Squat x 2 Reps @85% 1RM

 

[intro] CONDITIONING[/intro]

AMRAP 9:
5 Wall Balls
2 Strict Ring Dips
10 Wall Balls
4 Strict Ring Dips
15 Wall Balls
6 Strict Ring Dips
etc..

 

[intro] EXTRA WORK
[/intro]
4 Rounds:
20 Calories Bike/Row
15 Chest to Bar Pull-Ups
REST 5 Minutes after each round

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