Warm Up
3 Rounds of:
- Run 150m
- Jumprope 30 seconds
- Bottom of Goblet Squat Hold x 60 seconds
Ankle and Hip Mobility
Workout of the Day
A. 6 Sets
- Back Squat x 4,3,2,4,3,2 @ 30X1
– Rest 2 minutes between. Work on Upper Body & Front Rack Mobility between sets.
B. For time:
- Row 1000m
- Thruster x 50 (75/55lbs)
- Run 800m
-5 Burpees with every break in the Thrusters.
C.
- Couch Stretch 2 minutes per side
then
- Reverse Plank – accumulate 2 minutes
