Warm Up
Jump Rope x 2 minutes
Dynamic Squat Mobility
Then, 2 Rounds of:
- Squat to Stand x 10
- T-Spine Rotation x 10
Workout of the Day
A. 4 Sets:
- A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds
- A2: DB External Rotation x 8-10 per @ 2020 – Rest 60 seconds
B. Complete as many rounds and reps as possible in 25 minutes @ 85% of:
- Burpee Pull Up x 6
- KBS x 12 (70/44)
- Double Under x 24
- Run 250m
