Warm Up
Run 400m or Row 500m
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then
- Box Jump/Step Down x 5
- Thruster x 10 (45/35)
Workout of the Day
A.
Every 2 minutes for 12 minutes (6 Sets)
- A1: Front Squat x 2-3 @ 20X1
- A2: FLR x 30 seconds
B.
In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:
- Thruster x 7 (95/65)
- Burpee Box Jump Over x 7 (24/20″)
