Warm Up
Jumprope 3 minutes
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Front Squat x 5 @ 20X1 (45/35lbs)
- Bar Tap x 10
Workout of the Day
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
Rest 2 minutes between.
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
