Warm Up
Row 300/250m (No Straps)
Then 2 Rounds of:
- Prisoner Good Morning x 7
- Squat to Stand x 5
- Box Jump/Step Down x 3
Workout of the Day
A. 4 Sets
- Segmented Clean Deadlift x 3-4 – pause for 2-3 seconds in the following positions: 2″ off the floor, knee, mid thigh. Rest 2 minutes between.
B. 3 Sets
- Push Press x 4-6 – Rest 2 minutes.
C. Complete Rounds of 21,15, and 9 for time of:
- Wallball (20/14lbs to 10/9′ target)
- Pull Up
- Box Jump Over (24/20″)
