Warm Up
Run or Row 250m
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Goblet Squat x 7 @ 32X1
- Ring Row x 5 @ 2111 (False Grip)
Workout of the Day
A. 4 Sets
- A1: Front Squat x 7 @ 32X1 – Rest 60 seconds
- A2: Single Arm Bent Row x 8-10 per @ 2111 – Rest 60 seconds
B. 4 Sets
- Run 250m
- UNBROKEN Wallball x 15
- Pull Up x 12 (CTB if possible)
- Rest 30 seconds
-Post your total working time, what weight for the Medball, and which type of Pull Ups you performed to the whiteboard.
