Warm Up
Jumprope 3 minutes
Ankle and Hip Mobility
Then 2 Rounds of:
- Alt Elbow Rotation x 10
- Front Squat x 5 @ 30X1
- Scap Pull Up x 10
Workout of the Day
Performance
A. 6 Sets – Front Squat @ 20X1
- Set 1 – 75% x 3 reps
- Set 2 – 80% x 2 reps
- Set 3 – 85% x 1 rep
- Set 4 – 80% x 3 reps
- Set 5 – 85% x 2 reps
- Set 6 – 90% x 1 rep
B. In teams of 2, partners alternate full rounds to complete 4 each of:
- Double Under x 30
- Wallball x 20 (20/14lbs to 10/9′ target)
- CTB Pull Up x 10
GPP
A. 4 Sets
- A1: Front Squat x 4-6 @ 30X1 – Rest 60 seconds
- A2: Single Arm OH Carry x 100ft per – Rest 60 seconds
B. In teams of 2, partners alternate full rounds to complete 4 each of:
- Single Under x 60
- Wallball x 15 (20/14lbs to 10/9′ target)
- Pull Up x 10
