Warm Up
Run 250m
Ankle, Hip, and Front Rack Mobility
In teams of 3, complete 2 Rounds each of:
- Partner A – Run 250m
- Partner B – Scap Pull Up x 5 + Hi/Lo Plank
- Partner C – Burpee x 5 + Front Squat x 10 (45/35lbs)
Workout of the Day
A. 4 Sets
- A1: Front Squat x 6-8 @ 20X1 – Rest 60 seconds
- A2: FLR on Floor or Rings x 30-45 seconds – Rest 60 seconds
B. Complete as many rounds and reps as possible in 10 minutes of:
- Run 150m
- Thruster x 12 (95/65lbs)
- CTB Pull Up x 9
