Warm Up
Row 500m or Run 400m
Dynamic Drills
Ankle, Hip, Front Rack Mobility
Then
- Dislocates x 10
- Goblet Squat x 10 @ 20X1
- T Push Up x 10
Workout of the Day
A. 4 Sets
- A1: Front Squat x 4-6 reps @ 20X1 – Rest 60 seconds
- A2: Ring Push Ups x max reps @ 1010 – Rest 60 seconds
- A3: Russian Twist x 20 – Rest 60 seconds
B. 3 Sets
Against a 4 minute clock:
- Row 500m or Run 400m
- Wallball x 30 (20/14)
- Double Unders x max reps in time remaining
Rest 4 minutes between sets
