Warm Up
Jumprope 3 minutes
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Goblet Squat x 8 @ 20X1
- SA Bottoms Up KB Carry x 50ft per
Workout of the Day
A. 4 Sets
- A1: Front Squat x 6-8 @ 20X1 – Rest 60 seconds
- A2: FLR on Rings x 30-45 seconds – Rest 60 seconds
B. Complete as many rounds and reps as possible in 10 minutes of:
- Row 150m or Assault Bike 10 Cals
- Thruster x 12 (95/65lbs)
- CTB Pull Up x 9
