Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Scap Pull Up x 10
- Dislocate x 10
- OHS x 10
Ankle and Hip Mobility
Then
- Back Squat x 10 @ 32X1 (45/35)
Workout of the Day
A. 4 Sets
- A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds
- A2: SA Trap 3 Raise x 8-10 per – Rest 60 seconds
B.
In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:
- Thruster x 7 (105/75)
- CTB Pull Up x 7
- Box Jump Over x 7 (24/20)
