Warm Up
Run or Row 250m
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Goblet Squat x 5 @ 30X1
- Burpee Broad Jump x 3
- Wall Walk x 1
Workout of the Day
A. 4 Sets
- A1: Front Squat x 4-6 @ 30X1 – Rest 90 seconds
- A2: HSPU x max reps in 45 seconds OR Nose to Wall Hold x 45 seconds – Rest 90 seconds
B. 4 Sets for max reps of:
Against a 3 minute clock:
- Run 400m or Row 500m
- Wallball x max reps in time remaining (20/14lbs to 10/9′ target)
Rest EXACTLY 3 minutes between. Decrease the distance of the Run/Row if needed so that it takes no longer than 2 minutes.
