Warm Up
Run or Row 250m
Dynamic Hip Mobility
Then, 2 Rounds:
- Burpee Broad Jump x 5
- Squat to Stand x 10
- Hang from Bar x 15-20 seconds
Workout of the Day
A. 4 Sets:
- A1: Back Squat x 8 @ 30X1 – Rest 60 seconds
- A2: DB External Rotation x 8-10 per @ 2020 – Rest 60 seconds
B. In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of:
- Run 250m
- Goblet Squat x 15 (53/35)
- TTB x 10
