Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds of:
- TGU x 1 per SLOW
- Scap Push Up x 10
- Ring Row x 5 @ 2111
Workout of the Day
A. 4 Sets
- A1: Press x 4-6 @ 20X1 – Rest 60 seconds
- A2: Hollow Tuck to Extension x 30 seconds – Rest 60 seconds
B. 3 Sets
- B1: SA OH Carry x 30m per – Rest 60 seconds
- B2: Active Arch Bar Row x 6-8 @ 2111 – Rest 60 seconds
C. 2 Sets for times:
Rounds of 21, 15, and 9 of:
- Wallball (20/14lbs to 10/9′ target)
- Burpee
-REST EXACTLY 3 minutes between.
