Warm Up
Row 300m
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Goblet Squat x 5 @ 20X1
- Box Jump/Step Down x 5
- Single Arm OH Carry x length per
Workout of the Day
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
B. EMOM for 20 (4 Sets)
- Min 1 – Row max Cals in 45 seconds
- Min 2 – Alt DB or KB Snatch 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
