Warm Up
Row 500m
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then
- OHS x 10
- Box Jump/Step Down x 10
Workout of the Day
A. Front Squat 1RM
| Set 1 – 5 reps @ 65-70% |
| Set 2 – 3 reps @ 70-75% |
| Set 3 – 2 reps @ 80-85% |
| Set 4 – 1 rep @ 90-95% |
| Set 5 – test 1RM |
| Set 6 – (Optional) exceed set 5 |
B. 4 Rounds for time of:
- Run 400m
- Wallball x 20
