Warm Up
Jumprope 3 minutes
Dynamic Drills
Ankle & Hip Mobility
Then
- Goblet Squat x 10 @ 30X1
- Scap Pull Up x 10
Workout of the Day
A. 4 Sets
- A1: Back Squat x 3-4 @ 30X1 – Rest 60 seconds
- A2: SA Bent Row x 6-8 per @ 2111 – Rest 60 seconds
- A3: Side Bridge x 30-45 seconds per – Rest 60 seconds
B. EMOM for 20 minutes
- Min 1 – Thruster x 9-12 (95/65)
- Min 2 – Double Under x 40-50 or max reps in 40 seconds
- Min 3 – Row 10-12/8-10 Cals
- Min 4 – Burpee Box Jump x 7-10 (24/20″)
