Warm Up
Run or Row 250m
Dynamic Drills
Ankle and Hip Mobility
Then
- Goblet Squat x 10 @ 30X1
- Scap Push Up x 10
- Box Jump/Step Down x 5
Workout of the Day
A. 4 Sets
- A1: Back Squat x 4-6 reps @ 30X1 – Rest 60 seconds
- A2: Powell Raise x 8-10 per @ 3011- Rest 60 seconds
B. 4 Sets
Against a 2 minute clock, complete as many rounds and reps as possible of:
- Burpee x 3
- Goblet Squat x 6 (53/35)
- KBS x 9 (53/35)
Rest 1 minute between sets and pick up where you left off.
Score will be total rounds + reps.
