Warm Up
Run 250m
Dynamic Drills
Ankle and Hip Mobility
Then 2 Rounds of:
- Goblet Squat x 10 @ 30X1
- Ring Row x 5 @ 2111
Workout of the Day
A. 4 Sets
- A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds
- A2: Reverse Fly x 8-10 @ 2111- Rest 60 seconds
B.
EMOM for 16 minutes
- Odd – Front Squat x 6 (135/95) + CTB Pull Up x 6
- Even – Run 150m
