Warm Up
Row 2 minutes (No Straps)
Ankle, Hip and Front Rack Mobility
Then, 2 Rounds of:
- KB Swing x 10
- SA KB Front Squat x 5/per
Workout of the Day
A. 4 Sets:
- Front Squat x 3 @ 20X1 @ 68-72% of FS 1RM
Rest 15-20 seconds
- Back Squat x 6 @ 20X1
Rest 2 minutes between sets
B. Complete as many rounds and reps as possible in 8 minutes of:
- Double Under x 30
- Goblet Squat x 15 (70/44lbs)
- Plate Ground to Overhead x 10 (45/35lbs)
C. 3 Sets:
- C1: Banded Face Pull x 10-12 – Rest 30 seconds
- C2: Row or Bike 45 seconds (Easy – Flush)
