Warm Up
Row 250m
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Goblet Squat x 8 @ 20X1
- Ring Row x 5 @ 2111 (False Grip)
Workout of the Day
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
