1/2/14: Day 32

Here's the second part of the night! This is all for tomorrow. Let's keep the ball rolling on the new year with some more good workouts. You guys have done so awesome this year already. Here is tomorrow's festivities!

GYM PROGRAM

Warm-up

Row 500m

1:00 Squat Test

30 Air Squats

20 Dislocates

30 Jumping Jacks

1:00 Squat Test

Mobility

Shoulder Band Pull - 1min/side

Roll Lats - 1min/side

Banded Lunge Holds - 1min/leg

Skill/Strength

Back Box Squat 5x3 @ 85%, 2:00 int

WOD

3 Rounds for Reps

1:00 Dumbbell Burpee Box Overs (50/35 DB)(24/20)

1:00 K2E

1:00 Row (Calories)

1:00 Ring Dips

1:00 Slam Balls

1:00 Rest

SMOLOV PROGRAM

Warm-up

Row 500m

1:00 Squat Test

30 Air Squats

20 Dislocates

30 Jumping Jacks

1:00 Squat Test

Mobility

Shoulder Band Pull - 1min/side

Roll Lats - 1min/side

Banded Lunge Holds - 1min/leg

Skill/Strength

Push Press 7x5 @ 75%, 2:00 int

WOD

3 Rounds for Reps

1:00 Dumbbell Burpee Box Overs (50/35 DB)(24/20)

1:00 K2E

1:00 Row (Calories)

1:00 Ring Dips

1:00 Slam Balls

1:00 Rest

Squat Cycle

Off

There you go! Happy lifting!