Warm Up
Jumprope 3 minutes
Ankle, Hip, and Front Rack Mobility
Then
- Thruster x 10 (45/35)
- Scap Pul Up x 10
- T Push Up x 10
Workout of the Day
A. 4 Sets
- A1: Front Squat x 3-4 @ 32X1 – Rest 60 seconds
- A2: FLR x 45-60 seconds – Rest 60 seconds
B. 3 Sets
- B1: Chin over bar hold x 20 seconds – Rest 45 seconds
- B2: Bottom of Dip hold x 15 seconds – Rest 45 seconds
- B3: Hollow Rocks/Hold x 20-30 seconds – Rest 45 seconds
C.
In teams of 2, alternate movements to complete as many rounds and reps as possible in 10 minutes of:
- Pull Up x 8 (CTB if possible)
- Thruster x 8 (95/65)
- Burpee x 8
