WORKOUT OF THE DAY – WEDNESDAY 1/9/19

A:
2 min Assault Bike
600 m Row
4 min Banded Front Rack
4 min Spiderman Stretch

B: x2
10 x Banded Goblet Squats
10 x Weighted Glute Bridges (Use Plate)
100 m Shuttle Sprint or 8 cal Bike 

C: Lifting Skills – Front Squat
Tip: No More Than 45 sec Breaks Between Sets
Warm Up
2 sets x 20 reps w/ Empty Barbell
1 set x 8 reps @ 40% of 1RM
6-6-6-6-6 @ 55% of your 1RM

D: 12 min AMRAP
10 x Wall Balls (20/14, 14/10)
10 x Toes-to-Bar or Hanging Leg Lifts
10 x Kettlebell Swings (USA)