Warm Up
Row 250m
Dynamic Drills
Then 2 Rounds
- Goblet Squat x 10 @ 32X1 (balls of feet on 5# plates)
- Spiderman Lunge x 30 seconds per
- Deadhang x 30-40 seconds
Workout of the Day
A. 4 Sets
- A1: Back Squat x 2-3 @ 30X1 – Rest 90 seconds
- A2: Hollow Rocks x 20-30 seconds – Rest 90 seconds
B. 1 Set
- Back Squat x max reps @ 30X1 with your heaviest set from “A”
– when you break tempo your set is over.
C. 2 Sets
Against a 4 minute clock:
- Row 500m
- Wallball x 25 (20/14)
- Pull Up x max reps (CTB if possible)
Rest EXACTLY 4 minutes between.
