Warm Up
Row 250m
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then
- Goblet Squat x 10 @ 20X1
- Scap Pull Up x 10
- Box Jump/Step Down x 10
Workout of the Day
A. 4 Sets
- A1: Front Squat x 8-10 reps @ 20X1 – Rest 90 seconds
- A2: Weighted Pull Up (Pronated) x 4-5 reps @ 2011 – Rest 90 seconds
- A3: Chin Up (Supinated) x max reps @ 2011 – Rest 90 seconds
B.
Every minute on the minute for 15 minutes (5 Sets):
- Minute 1 – Wallball x 12 (20/14)
- Minute 2 – Row 10/8 Calories
- Minute 3 – Burpee Box Jump x 8 (24/20″)
