Warm Up
Row 250m
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Scap Pull Up x 5
- Goblet Squat x 10 @ 20X1
- Single leg Jumprope x 20 per
Workout of the Day
A. 4 Sets
- A1: Front Squat x 6-8 reps @ 20×1 – Rest 90 seconds (exceed weight used last week)
- A2: Strict Chin Up x max reps – Rest 90 seconds
- A3: Double Under x max reps in 30 seconds – Rest 90 seconds
B. EMOM for 20 minutes
- Min 1 – Wallball x 10-15 (20/14)
- Min 2 – Burpee Pull Up x 5-8
- Min 3 – KBS x 12-15
- Min 4 – Row 10-12/8-10 Cals
