Warm Up
Row or Assault Bike 3 minutes
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Hang from Pull Up Bar x 60 seconds
- Front Squat x 5 (45/35lbs)
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:
- Wallball (20/14lbs to 10/9′ target)
- Burpees
REST EXACTLY 2 minutes, then complete rounds of 9, 15, and 21 of:
- Burpees
- Wallball (20/14lbs to 10/9′ target)
