Warm Up
Run 250m
Ankle, Hip, and Front Rack Mobility
Dynamic Drills
Then
- 10 OHS @ 31X1
- 10 Ring Rows @ 20X1
Strength/Skill
3 Sets
- A1: Front Squat x 3-4 reps @ 31X1 – Rest 10 seconds
- A2: Box Jumps x 5 @ 13X1 – Rest 60 seconds
3 Sets
- B1: Weighted Pull Ups x 2-3 reps @ 20X1 OR 2-3 @ 40A1 – Rest 45 seconds
- B2: Medball Sit Ups x 10-15 – Rest 45 seconds
MetCon
2 Rounds for max reps
Against a 4 minute clock
- Run 400m
- Wallball (20/12) x max reps in time remaining
Rest EXACTLY 4 minutes between efforts
