Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds
- Inchworm x 5
- Squat to Stand x 10
- Goat Bagger x 10
Workout of the Day
A. 4 Sets
- A1: Deadlift x 4-6 @ 21×1 – Rest 45 seconds
- A2: Box Jump/Step Down x 1.1.1.1.1 – Rest 2-3 seconds between jumps – Rest 45 seconds
- A3: Nose to Wall HS Hold x 45-60 seconds – Rest 90 seconds
B. Complete as many rounds and reps in 10 minutes of:
- Hang Power Clean x 5 @ 60% of PC 1RM
- Burpee Box Jump Over x 7
- Row 9 Calories OR Run 250m
