Warm Up
Row or Assault Bike 20 Cals
Then 2 Rounds of:
- Prisoner Good Morning x 5
- Squat to Stand x 3
- Burpee Broad Jump x 1
Workout of the Day
A. 5 Sets
- A1: Power Clean x 1.1.1 – Rest 5-10 seconds between singles
- A2: “Tall” Box Jump x 1.1.1 – Rest 2-3 seconds between jumps and then 2 minutes between sets
B. Complete as many rounds and reps as possible in 12 minutes of:
- CTB Pull Up x 10
- Burpee x 15
- Row or Assault Bike 20 Cals
