The Workout of the Day for December 27, 2018


Suitcase Carry with KB 50m each

Single Arm KB Front Rack Carry 50m each

Single Arm KB Overhead Carry 50m each

Double KB Front Rack Carry 100m

2 Rounds:

Standing Split Squat x 8 each side @ 30X1 tempo

Ring Row x 8

Hanging hollow hold x 30sec


Four Sets of:

Front Racked Alternating Reverse Barbell Lunge x 8-10 each

Rest 90 sec

Weighted Pull-Ups x 4-6 reps @ 2110 tempo

Rest 90 sec


For Time:

40 Wall Ball Shots 20/14

20 Pull-Ups

30 Wall Ball Shots

15 Pull-Ups

20 Wall Ball Shots

10 Pull-Ups

10 Wall Ball Shots

5 Pull-Ups


Foam Rolling / Static Stretching

Aaron Kennedy