WORKOUT OF THE DAY – FRIDAY 12/28/18

A:

  • 150 m Sprints x 5 
    • Record slowest time

B: 

  • 10 x Banded Air Squats
  • 10 x Seated External Hip Pulls w/ Banded Loop
  • 50 ft Monster Walk w/ Banded Loop
  • 2 min Olympic Wall Sit

C: Lifting Skills – Back Squat

  • 2 sets x 20 reps with empty barbell
  • 1 set x 8 reps @ 40% 1-Rep-Max
  • 5 sets x 6 reps @ 55% 1-Rep-Max
  • 5 min EMOM
    • 5 x Seated Box Jump (Choose height which is tall enough NOT to land in a deep squat)

D: For Time

  • 1000 m Row
  • 100 x Double Unders
  • 1 mile Assault Bike