Warm Up
Row or Run 250m
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Front Squat x 5 (45/35)
- Push Press x 5
- Thruster x 5
Workout of the Day
A. 2 Sets
- Bar Tap x 10
- Alt DB Snatch x 10
- Alt. Weighted Step Up x 10 (DB’s)
B. 5 Sets
- B1: Front Squat x 2-3 @ 20X1 with 80-85% of 1RM – Rest 20 seconds
- B2: CTB Pull Up x 10-15 – Rest 20 seconds
- B3: Wallball x 18 UNBROKEN – Rest 3 minutes
C. 2 Sets
- Couch Stretch x 90 seconds per