Warm Up
Row or Run 250m
Dynamic Drills
Ankle and Hip Mobility
Then
- Goblet Squat x 10 @ 30X1
- Dislocates x 10
- Scap Push Up x 10
Workout of the Day
A. 4 Sets
- A1: Back Squat x 4-6 reps @ 30X1 – Rest 60 seconds
- A2: Single Arm Trap 3 Raise x 8-10 per – Rest 60 seconds
- A3: Side Bridge x 30 seconds per – Rest 60 seconds
B. 2 Sets
Against a 5 minute clock, complete 3 rounds of:
- KBS x 12
- Burpee x 12
- Goblet Squat x 12 (53/35)
-Rest the remainder of the 5 minute clock after completing the 3 rounds. The second set will start when the clock reaches the 5 minute mark. Score your total number of reps. (There are 216 reps total)
