Warm Up
Row 300m
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then
- Goblet Squat x 10 @ 31X1
- Wall Walk x 3
Workout of the Day
A. 5 Sets
- A1: Front Squat x 2-3 @ 20X1 – Rest 60 seconds
- A2: Freestanding HS Hold x max time or Nose to Wall HS Hold x 30-45 seconds – Rest 60 seconds
B. 4 Sets
Against a 3 minute clock:
- Row 500/450m
- Thruster (95/65) x max reps in time remaining
Rest 3 minutes between
