Warm Up
Jumprope 3 minutes
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then
- Goblet Squat x 10 @ 20X1
- Supinated Ring Row x 5 @ 2111
Workout of the Day
A. 5 Sets
- A1: Front Squat x 3-4 @ 20X1 – Rest 60 seconds
- A2: Supinated Ring Row x 8-10 @ 2111 – Rest 60 seconds
- A3: Double Under x max reps in 30 seconds – Rest 60 seconds
B. 3 Sets
Against a 4 minute clock:
- KBS x 15 (53/35)
- Run 400m
- Wallball x max reps in time remaining
Rest 4 minutes between
