Warm Up
Jumprope 3 minutes
Dynamic Drills
Then
- Inchworm x 5
- Good Morning x 10
- Dislocate x 10
Workout of the Day
A. 4 Sets
- A1: Segment Snatch Deadlift x 2
- A2: Powell Raise x 6-8 per @ 3010
- A3: Prone Plank on elbows x 45-60 seconds
– For A1: Pause for 2 seconds 1″ off the floor, below the knee, and mid thigh.
B. 3 Sets
Against a 4 minute clock:
- Run 400m
- Push Up x 15
- Double Under x max reps in time remaining
Rest 4 minutes between sets. Score total number of reps per set.
