Warm Up
Row or Run 250m
Ankle and Hip Mobility
Then 3 Rounds of:
- Air Squat 5 @ 3511
- Deadhang 30 seconds
1st set – heels elevated. 2nd set – feet flat. 3rd set – toes elevated
Workout of the Day
A. 4 Sets
- A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds
- A2: SA Ring Row x 5-7per @ 2011 – Rest 60 seconds
B. In teams of 2, alternate rounds, until you complete 10 rounds (5 each) for time of:
- Box Jump Over x 6 (24/20″)
- TTB x 9
- Thruster x 12 (UNBROKEN)
