Warm Up
Run 250m
Dynamic Drills
Ankle and Hip Mobility
Then 2 Rounds of:
- Dislocate x 10
- OHS x 10
Workout of the Day
A. 4 Sets
- A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds
- A2: Incline Thumbs Up Reverse Fly x 8-10 @ 3011 – Rest 60 seconds
B. 4 Sets
Against a 3 minute clock:
- Run 400m
- Wallball (20/14lbs to 10/9′ target) x max reps in time remaining
Rest 3 minutes between.
