Warm Up
Run 400m
Ankle, Hip, and Front Rack Mobility
Then
- Goblet Squat x 10 @ 20X1
- Pull Up x 5 OR Ring Row x 5
- Box Jump/Step Down x 5
Workout of the Day
A.
Build to a 1RM Front Squat in 15-20 minutes
B.
Build to a 1RM Weighted Pull Up
C.
Downtown
“Helen”
3 Rounds for time of:
- Run 400m
- KBS x 21 (53/35)
- Pull Ups x 12
Midtown
Row 2K for time
OR
“Jackie”
