Warm Up
Row or Run 400m
Dynamic Drills
Ankle and Hip Mobility
Then
- Goblet Squat x 10 @ 30X1
- Ring Row x 5 @2111
- Box Jump/Step Down x 5
Workout of the Day
A. 4 Sets
- A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds
- A2: Reverse Fly x 8-10 – Rest 60 seconds
B.
In teams of 2, partners alternate full rounds to complete 5 each of:
- Front Squat x 7 (115/75)
- TTB x 7
- Box Jump x 7 (24/20)