Warm Up
Jumprope 3 minutes
Group Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Workout of the Day
A. Front Squat – 1RM
When building in the Front Squat, use the following reps and percentages:
- Set 1 – 5 reps @ 65-70%
- Set 2 – 3 reps @ 70-75%
- Set 3 – 2 reps @ 80-85%
- Set 4 – 1 rep @ 90-95%
- Set 5 – test 1RM
- Set 6 – (Optional) exceed set 5
B. Open Workout 13.3
Complete as many rounds and reps as possible in 12 minutes of:
- Wallball x 150 (20/14)
- Double Under x 90
- Muscle Up x 30 OR Burpee Pull Up
C. 3 Sets
- Couch Stretch x 60 seconds per
- Powell Raise x 8-10 per @ 3010
