Warm Up
Run or Row 250m
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds
- Goblet Squat x 10 @ 21X1
- Scap Push Up x 10
Workout of the Day
A. 4 Sets
- A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds
- A2: Ring Push Up x max reps @ 2010 – Rest 60 seconds
- A3: Russian Twist x 20 – Rest 60 seconds
B.
In teams of 2, partners alternate full rounds to complete 4 each of:
- KB Thruster x 10 (44/26)
- Medball Sit Up x 12 (20/14)
- Run 150m
