Warm Up
Row 300m
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Goblet Squat x 8
- T Push Up x 8
- Jumprope 45 seconds (Singles)
Workout of the Day
A. 4 Sets
- A1: Front Squat x 4-6 @ 20X1 – Rest 30 seconds
- A2: Double Under x max reps in 40 seconds – Rest 90 seconds
B.
In teams of 2, with only 1 person working at a time, complete the following for max cals/reps:
Against an 18 minute running clock:
- 0-8:00 – Row for max Cals
8-10:00 – REST
- 10-18:00 – Wallball x max reps (20/14lbs to 10’/9′ target)
-Score is cals + reps.
