Workout of the Day


September 19, 2018

## Sport _**A: Front Squat (70%x5, 75%4, 80-85%x2x3)**_ **Rest 2 min b/t sets* _**A2: Half-kneeling Hip Flexor Stretch**_ **After each work set* **10 sec each side* _**B: Strict Chin Up (3x5 @ 30X1)**_ **90 sec between sets* _**C: Metcon (AMRAP - Reps)**_ For max reps complete 3 sets of: :30 Renegade Rows 35/25 :30 rest :30 Sit Ups :30 rest :30 Row (Cals) :30 rest :30 KB Swings 53/35 :30 rest ## Performance _**A: Front Squat (70%x5, 75%4, 80-85%x2x3)**_ **Rest 2 min b/t sets* _**A2: Half-kneeling Hip Flexor Stretch**_ **After each work set* **10 sec each side* _**B: Strict Chin Up (3x5 @ 30X1)**_ **90 sec between sets* _**C: Metcon (AMRAP - Reps)**_ For max reps complete 3 sets of: :30 Renegade Rows 25/15 :30 rest :30 Sit Ups :30 rest :30 Row (Cals) :30 rest :30 KB Swings 35/26 :30 rest