Workout of the Day

Run the 1 mile loop

Go up baltimore hill

Right at N Edison St

R at N Pittsburg ave

R at N Crawford st

Repeat this cycle for 35 min.

Use the first mile as a warm up.

Keep a steady pace where you can hold short conversations.

WOD

For quality:

10-9-8-7-6-5-4-3-2-1

-Bench Press

Alternate sets with

-Strict Pull-ups

1-2-3-4-5-6-7-8-9-10

Perform 10 bench press then 1 strict pull-up, then 9 bench press and 2 pull-ups. Pick a challenging weight for all 10 sets. All sets need to be performed unbroken. Rest as needed between sets.

Yes 4 sets for quality:

-5 Strict Ring Dips (Add weight if wanted)

-10 Paralette Push Ups

-15 Hollow rocks

Then

I go/ You go

10 rounds each

-10 cal airdyne, (use rower if airdynes full)

-10 Sumo Deadlift High Pull 75/55

For time
-30 back squats (225lbs/155lbs)*
-1-mile run

*Squat weight is 225/155 lbs OR up to 70% 1RM

Be sure to take your time for perfect back squats here. Although thisis for time, good technique will allow you to continue. Gauge the volume ofyour sets not to go to absolute failure till the last set.

Beginners can scale this to heavy wall ball shots, pick a weightwhere it is hard to do more than 12 in a row when fresh.

Time to get your stretch on!

GB front split series