Warm Up
Row 500m or Run 400m
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Goblet Squat x 8 @ 20X1
- T Push Up x 8
A. 4 Sets
- A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds
- A2: Dynamic Push Up x 6-8 – Rest 60 seconds
B. 3 Sets
Against a 4 minute clock:
- Row 500m or Run 400m
- Thruster x 15 (UNBROKEN)
- CTB Pull Up x max reps in time remaining
-Rest 4 minutes between sets. Score number of pull ups for each set and load used for Thrusters.
