Warm Up
Jumprope 2 minutes
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Front Squat x 5 (45/35lbs)
- Burpee Broad Jump x 3
- Row 150m (No Straps)
Workout of the Day
Performance
A. Front Squat – Test 1RM
- Set 1 – 5 reps @ 65-70%
- Set 2 – 3 reps @ 70-75%
- Set 3 – 1 rep @ 80-85%
- Set 4 – 1 rep @ 90-95%
- Set 5 – Test 1RM
- Set 6 – (Optional) Exceed Set 5
Rest 2 minutes between.
B. EMOM for 20 (4 Sets)
- Min 1 – Row max Cals in 45 seconds
- Min 2 – Alt DB Snatch (50/35lbs) x max reps in 45 seconds
- Min 3 – Wallball x max reps in 45 seconds
- Min 4 – Double Under x max reps in 45 seconds
- Min 5 – Rest
GPP
A. 4 Sets
- A1: DB Front Squat x 8-10 – Rest 60 seconds
- A2: Hi/Lo Plank x 30-45 seconds – Rest 60 seconds
B. EMOM for 20 (4 Sets)
- Min 1 – Row max Cals in 45 seconds
- Min 2 – Alt DB Snatch (50/35lbs) x max reps in 45 seconds
- Min 3 – Wallball x max reps in 45 seconds
- Min 4 – Double Under x max reps in 45 seconds
- Min 5 – Rest
