workout of the day
08.29.18
4 sets not timed
50m Farmer Carry - tough load
100 Single unders
10m Duck walk
20 Prisoner step ups- alternating https://www.youtube.com/watch?v=Hu_h44V74ok
3 TGU per side
Warm Up
Every 4:00 for 12:00
run 400m
15 air squats
15 hollow rocks
Mobility:
Hip flow https://www.instagram.com/p/Bh7BCJ4BraN
wrist flow https://www.instagram.com/p/BmL8lWMHc4Q
WOD
4 sets not timed
50m Farmer Carry - tough load
100 Single unders
10m Duck walk
20 Prisoner step ups- alternating https://www.youtube.com/watch?v=Hu_h44V74ok
3 TGU per side
Skill: Push Press
8-5-8-3-8-2
all 8's should be 50% 1RM
build with the 5-3-2 reps