Warm Up
Jumprope 3 minutes
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Goblet Squat x 5 @ 32X1
- Ring Row x 5 @ 2111
Workout of the Day
A. 4 Sets
- A1: Front Squat x 5 @ 32X1 – Rest 60 seconds
- A2: Single Arm Bent Row x 8-10 per @ 2111 – Rest 60 seconds
B. 3 Sets
- Double Under x 30
- Wallball x 18 (UNBROKEN)
- Pull Up x 15 (CTB if possible)
- Rest 60 seconds
-Record your total working time, weight for Medball, and a RX if you were able to perform all sets of Wallball unbroken.
