Warm Up
Jumprope 3 minutes
Dynamic Drills
Ankle & Hip Mobility
Then 2 Rounds of:
- Ring Row x 5 @ 2111
- Goblet Squat x 10 @ 30X1
Workout of the Day
A. 4 Sets
- A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds
- A2: SA Bent Row x 6-8 per @ 2111 – Rest 60 seconds
B. Complete as many rounds and reps as possible in 10 minutes of:
- Wallball x 15 (20/14lbs to 10/9′ target)
- TTB x 9
- Burpee x 6
C. Every 2 minutes, for 8 minutes:
- Couch Stretch – Right
- Couch Stretch – Left
- Pigeon Stretch – Right
- Pigeon Stretch – Left
