Warm Up
Run 400m
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds
- Ring Row x 5 @ 21X1
- OHS x 10
- Double Under x 15
Workout of the Day
A. 4 Sets
- A1: Front Squat x 4-6 reps @ 20X1 – Rest 60 seconds
- A2: Double Under x 30-40 or max reps in 30 seconds – Rest 60 seconds
- A3: Ring Row (as horizontal as possible) x 8-10 reps @ 21X1 – Rest 60 seconds
B.
Complete 3 rounds for time of:
- Run 400m
- Double Under x 30
- KBS x 20
- Front Squat x 10 (135/95)
