Warm Up
Row 500m or Run 400m
Ankle and Hip Mobility
Then 2 Rounds of:
- Elbow Rotations x 10 (5 per)
- Front Squat x 5
- T Push Up x 10
Workout of the Day
Performance
A. 3 Sets
- Bar Tap x 10
- Box Jump/Step Down x 10
- Deck Squat x 10
B. 5 Sets
- B1: Front Squat x 3 @ 20X1 with 75-80% of 1RM – Rest 20 seconds
- B2: CTB Pull Up x 10-15 – Rest 20 seconds
- B3: Wallball x 15 UNBROKEN – Rest 3 minutes
C. 2 Sets
- Couch Stretch x 90 seconds per
GPP
A. 3 Sets
- Supinated Grip Hang x 20 seconds
- Alt Box Step Up x 10
- Squat Jump x 10
B. 4 Sets
- B1: Front Squat x 6 @ 20X1 – Rest 60 seconds
- B2: SA Bent Row x 8 per @ 2011 – Rest 60 seconds
- B3: Hi/Lo Plank 45 seconds – Rest 60 seconds
- B4: Row 15/10 Cals – Rest 60 seconds
C. 2 Sets
- Couch Stretch x 90 seconds per
