Warm Up
Jumprope 3 minutes
Ankle and Hip Mobility
Then 2 Rounds of:
- Bar Tap x 10
- Dislocate x 10
- OHS x 10
Workout of the Day
A. 4 Sets
- A1: Front Squat x 6-8 @ 20X1 – Rest 60 seconds
- A2: Wtd Pull Up (Pronated) x 3-4 @ 20X1 OR 2-3 Negatives @ 51A1 – Rest 60 seconds
B. 6 Sets
Against a 60 second clock:
- Burpee over the Bar x 8
- Thruster x max reps in time remaining (75/55)
- Rest 60 seconds
– Score is total number of Thrusters.
