10.07.2019

Warm Up

Row 20/15 Cals (no straps)

Ankle, Hip and Front Rack Mobility

Then, 2 Rounds of:

  • Front Squat x 5 + Elbow Rotation x 10
  • Wall Walk x 2-3

Workout of the Day

A. 4 Sets:

  • Front Squat x 3 @ 20X1 @ 70-75% of FS 1RM

Rest 15-20 seconds, then:

  • Back Squat x 6 @ 20X1

Rest 2 minutes between sets

B. 3 Sets for Max Reps/Cals

Against a 4 minute clock:

  • 2 minutes – Row for Cals
  • 1 minute – Bar Facing Burpee x max reps
  • 1 minute – Wallball x max reps (20/14lbs to 10/9′ target)

Rest 4 minutes between sets

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