Workout of the Day: 07-21-16 Thursday

Warm up

3 Rounds:

10 Seated Box Jumps

5 Inch Worms

1’ Hip Mobility

Mid/Skill

1A) 4x 10-15 Hip Extensions

*rest 60-90 seconds

1B) 4x 10-15 UB TTB

*rest 60-90 seconds

Conditioning

For Time

400m Run

20 Back Squats (165#/125#)

2 Rope Climbs

400m Run

20 Front Squats (135#/95#)

2 rope Climbs

400m Run

20 OH Squats (95#/65#)

2 Rope Climbs

*18 min cap