Warm Up
Jumprope 3 minutes
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Scap Pull Up x 5
- Front Squat x 10 (45/35)
Workout of the Day
A. Front Squat x 2-3 @ 20X1
-Build to a “heavy” double in 12 minutes.
B. 4 Sets
- Weighted Pull Up x 2-3 @ 21Xo – Rest 60-90 seconds between sets.
C.
In teams of 2, alternate full rounds to complete 4 each of:
- Pull Up x 10
- Wallball x 15 (20/14)
- Double Under x 30
