Warm Up
Jumprope 3 minutes
Dynamic Drills
Ankle and Hip Mobility
Then 2 Rounds of:
- Goblet Squat x 8 @ 42X1
- Ring Row x 8 @ 2111 (False Grip if possible)
Workout of the Day
A. 4 Sets
- A1: Back Squat x 2-3 @ 42X1 – Rest 60 seconds
- A2: Lying External Rotation x 8-10 per @ 3010 – Rest 60 seconds
B.
In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of:
- Goblet Squat x 12 (53/35)
- Pull Up x 9 (CTB if possible)
- Burpee Box Jump x 6 (24/20)
C. 2 Sets
- C1: Couch Stretch x 60 seconds per
- C2: SA Bent Row x 6-8 per @ 2111
