Warm Up
Jumprope 3 minutes
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then
- OHS x 10
- Scap Pull Up x 10
- Ring Row x 10
Workout of the Day
A. 4 Sets
- A1: Front Squat x 4-6 reps @ 20X1 – Rest 90 seconds
- A2: Weighted Pull Up x 3-4 @ 2011 – Rest 90 seconds
- A3: Strict Chin Up x max reps @ 2010 – Rest 90 seconds
B. 3 Rounds for time of:
- Wallball x 25 (20/14)
- Burpee x 15
- Toes to Bar x 10
