Warm Up
Run 400m
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then
- Goblet Squat x 10 @ 20X1
- Ring Row x 5 @ 2111
- Box Jump/Step Down x 5
Workout of the Day
A. 4 Sets
- A1: Front Squat x 2-3 reps @ 20X1 – Rest 60 seconds
- A2: Chin Up x max reps @ 2111 OR Supinated Ring Rows x 8-10 – Rest 60 seconds
- A3: FLR x 30-45 seconds – Rest 60 seconds
B.
Run 800m
Then, 3 rounds of:
- Thruster x 10
- Pull Up x 10
Run 800m
