Warm Up
Row 250m
Dynamic Drills
Ankle & Hip Mobility
Then
- Goblet Squat x 10 @ 30X1
- Burpee Broad Jump x 3
Workout of the Day
A. 4 Sets
- A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds
- A2: Single Arm Bent Row x 6-8 per @ 2011 – Rest 60 seconds
B.
In teams of 2, partners alternate full rounds to complete 5 each of:
- Deadlift x 7 @ 50-60% of 1 RM
- HSPU x 9
- Row 12 Cals
