Warm Up
Run 250m
Dynamic Drills
Then 2 Rounds of:
- OHS x 10
- Ring Row x 5 (False Grip)
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
B. In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of:
- Run 250m
- Thruster x 12 (95/65lbs)
- Burpee Box Jump Over x 9 (24/20″)
