Warm Up

Run or Row 250m

Group Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds of:

  • Goblet Squat x 5 @ 32X1
  • SA KB OH Carry x 1 length per

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 5 @ 32X1 – Rest 60 seconds
  • A2: Double KB L Seated Press x 8-10 @ 21X1 – Rest 60 seconds


In teams of 2, with only 1 person working at a time, partners alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:

  • KB or DB Thruster x 10 (UNBROKEN)
  • Run or Row 250m

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