Warm Up
Run or Row 250m
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Front Squat x 7 @ 32X1 (45/35lbs)
- Bar Tap x 10
- FLR w/ Alternating Shoulder Taps x 30 seconds
Workout of the Day
A. 4 Sets
- A1: Front Squat x 7 @ 32X1 – Rest 60 seconds
- A2: Single Arm FLR x 30 seconds per – Rest 60 seconds
B. 4 Sets
- Run 250m
- Thruster x 15 UNBROKEN
- Pull Up x 12 (CTB if possible)
- Rest 30 seconds
