Warm Up
Run 250m
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then
- Goblet Squat x 10 @ 20X1
- Ring Row x 10
- Dislocate x 10
Workout of the Day
A. 4 Sets
- A1: Front Squat x 3-4 reps @ 20X1
- A2: Pull Up x max reps in 30 seconds – Rest 60 seconds
- A3: Russian Twist x 20 – Rest 60 seconds
B.
In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of:
- KB Thruster x 10
- Run 250m
- Pull Up x 10
