Warm Up
Row or Assault Bike 2 minutes
Ankle and Hip Mobility
Then 2 Rounds of:
- Goblet Squat x 8 @ 3011
- SA Ring Row x 4 per @ 2011
- Burpee Broad Jump x 1.1
Workout of the Day
A. 4 Sets
- A1: Back Squat x 8 @ 30X1 – Rest 60 seconds
- A2: Powell Raise x 8-10 per @ 2020 – Rest 60 seconds
-Working sets of Back Squats should be around 55-65% of 1RM. The use of belts for these sets is strongly discouraged. This is the time to develop better bracing technique and maintaining excellent posture. Reduce the loading if needed.
B. In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of:
- Row 250m or Assault Bike 15/10 Cals
- Thruster x 12 (95/65lbs)
- Burpee Box Jump Over x 9 (24/20″)
