Warm Up
Jumprope 3 minutes
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then
- Goblet Squats x 10 @ 20X1
- Scap Push Ups x 10
- Pull Ups or Ring Rows x 5 @ 21X1
Workout of the Day
A. 4 Sets
- A1: Front Squat x 2 @ 20X1 – Rest 60 seconds
- A2: Weighted Pull Up x 2 @ 21X1 OR 2-3 reps @ 40A1 – Rest 60 seconds
- A3: Ring Fallout x 8-10 @ 3011 – Rest 60 seconds
B.
EMOM for 10 minutes perform:
- Odd – Thruster x 10 (95/65)
- Even – CTB Pull Up x 5
