Workout of the Day - Friday, 9 July 2015

Workout of the Day – Friday, 9 July 2015

Warmup
Wheelbarrow and hollow rocks

5 rounds not for time
Sled drag with bodyweight loaded on -20M
Handstand walk 20M / bear crawl
Bar hang in hollow position – 20 seconds
Rest 30 seconds

4 rounds
40 seconds Double Unders : 20 seconds rest
40 second shoot through : 20 seconds rest
40 second slam ball dumps : 20 seconds rest (do on gymnastic mats)

Part C:
Optional 1500M row at conversational pace
Hold bottom squats for 3 min
Foam roll

Posted in Workout of the Day
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