Warm Up
Row 250m
Then 2 Rounds of:
- Dislocate x 10
- Good Morning x 10
- OHS x 10
Ankle and Hip Mobility
Workout of the Day
A. 6 Sets – Back Squat @ 30X1
- 3,2,1,3,2,1 – Rest 2-3 minutes between.
-1st @ 80%, 2nd @ 85%, 3rd @ 90%, 4th @ 85%, 5th @ 90%, 6th @ 95%.
-Work on Front Rack Mobility between sets.
B. Complete as many rounds and reps as possible in 10 minutes of:
- Thruster x 12 (UNBROKEN)
- Pull Up x 9 (CTB if possible)
- Burpee Box Jump Over x 6 (24/20″)
C. 3 Sets
- C1: Banded Face Pull x 12-15
- C2: Couch Stretch 60 seconds per
