Workout of the Day - Monday, 31 August 2015

Workout of the Day – Monday, 31 August 2015

Part A:
Front squat – build to a heavy single (not a 1RM, a solid heavy but perfect form since) in follow rep scheme 3,2,2,2,1,1,1

Then 90% of above do 3 sets of
1 rep
Rack bar 10 seconds
1 rep
Rest 90 seconds

Movement prep for shoulder to OH for 5 mins

Part B:
AQAP (16 min cap)
6 rounds with a partner 3 each(alternate full rounds, rest while partner completes)
15 wall balls (24/20)(20/14)(14/10)
12/10 calories row or assault bike
9 TTB/knees to elbow/sit-ups
6 STO (60/42)(42/29)(use DB)

Part C-homework
50 weighted sit-ups

Posted in Workout of the Day
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