Warm Up
Row 300m
Dynamic Drills
Ankle and Hip Mobility
Then 2 Rounds of:
- Goblet Squat x 8 @ 30X1
- Ring Row x 8 @ 2111
Workout of the Day
A.
Take 10-15 minutes to built do 85-90% of your 1-RM Back Squat @ 30X1
B.
Every 3 minutes, for 15 minutes (5 sets) using the load from “A”
- Back Squat x 2-3 reps @ 30X1
C.
Complete 3 Rounds for time of:
- Thruster x 15 (95/65lbs)
- Pull Up x 15
