Warm Up
Run or Row 250
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then
- Double KB Front Squat x 10 @ 30X1
- Ring Row x 10 @ 2011
Workout of the Day
A. 4 Sets
- A1: Front Squat x 6-8 @ 20X1 – Rest 60 seconds
- A2: Strict Pull Up x max reps – Rest 60 seconds
– If A2 is less than 5 reps, then perform 2-3 negatives @ 40A1, Rest 60 seconds, then hold chin over bar x 20-30 seconds.
B.
Every minute on the minute for 15 minutes (5 Sets), perform the following:
- Min 1 – Wallball x 12-15 reps
- Min 2 – KBS x 12-15 (53/35)
- Min 3 – Box Jump/Step Down x 12-15 (24/20″)
