Warm Up
Row 3 minutes (No Straps)
Ankle and Hip Mobility
Then 2 Rounds of:
- Alt Elbow Rotation x 10
- Front Squat x 5 (45/35lbs)
- Press x 5
- Thruster x 5
Workout of the Day
A. 4 Sets
- A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds
- A2: SA Bent Row x 6-8 per @ 2111 – Rest 60 seconds
B.
Complete rounds of 21,15,9 for time of:
- Thruster (45/35lbs)
- Burpees
Rest EXACTLY 2 Minutes, then:
Complete rounds of 9, 15,21 of:
- Burpees
- Thruster (45/35lbs)
