Warm Up
Row 250/200m (No Straps)
Ankle and Hip Mobility
Then 2 Rounds of:
- OHS x 10 @ 30X1
- Dislocate x 10
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:
- Bar Facing Burpee x 6
- TTB x 9
- Thruster x 12 (UNBROKEN)
