Warm Up
Run 400m or Row 500m
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then
- Goblet Squat x 10 @ 20X1
- T Push Up x 10
- Jumprope 60 seconds
Workout of the Day
A. 4 Sets
- A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds
- A2: Double Under x max reps in 30 seconds – Rest 60 seconds
- A3: FLR x 45-60 seconds – Rest 60 seconds
B. 3 Sets
Against a 4 minute clock:
- Row 500m or Run 400m
- Thruster x 20 (45/35)
- Double Under x max reps in time remaining
Rest 4 minutes between.
