Warm Up
Row 300m
Dynamic Drills
Ankle and Hip Mobility
Workout of the Day
A. Take 10-15 minutes to build to 85-90% of your 1-RM Back Squat
B. Every 3 minutes, for 15 minutes (5 sets) using the load from “A”
- Back Squat x 2-3 @ 30X1 with load from “A”
C. 2 Sets
Against a 5 minute clock:
- Row 500m
- Thruster x 30 (45/35)
- Pull Up x 20
–Rest 5 minutes between
