Warm Up
Jumprope 3 minutes
Dynamic Drills
Ankle and Hip Mobility
Then
- Goblet Squat x 10 @ 30X1
- Good Morning x 10 w/ pvc
- Scap Push Up x 10
Workout of the Day
A. 4 Sets
- A1: Back Squat x 8-10 @ 30X1 – Rest 60 seconds
- A2: Lying External Rotations x 8-10 per @ 3010 – Rest 60 seconds
B.
In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 12 minutes of:
- Front Squat x 7 (115/75) or Goblet Squat x 10 (53/35)
- Run 250m or Row 300m
- Double Under x 30
