Warm Up
Run or Row 250m
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Walking Single Leg RDL x 1 length
- Spiderman Lunge x 1 length
- Hang from Pull Up Bar x 30 seconds
Workout of the Day
A. 4 Sets
- A1: Front Squat x 4-6 @ 20X1 – Rest 60-90 seconds
- A2: Weighted Chin Up x 3-4 @ 2111 – Rest 60-90 seconds
B. 4 Sets for max reps/cals
- 60 Seconds – Row Cals
- 30 Seconds – Rest
- 60 Seconds – Thruster (75/55)
- 30 Seconds – Rest
- 60 Seconds – KBS (53/35)
- 30 Seconds – Rest
