Warm Up
Run 250m
Dynamic Drills
1 Round of:
- Goblet Squat x 10 @ 30X1
- Scap Pull Up x 5
Ankle, Hip, and Front Rack Mobility
Then 1 Round of:
- Front Squat x 10 @ 20X1
- Bar Tap x 10
Workout of the Day
A. 4 Sets
- A1: Front Squat x 6-8 @ 20X1 – Rest 90 seconds
- A2: Weighted Pull Up x 2-3 @ 21X1 OR Pull Up x 2-3 @ 50A1- Rest 90 seconds
B.
Every 5 minutes, for 15 minutes (3 Sets):
- Run 400m
- Wallball x 25 (20/14) – in 1 to 2 sets.
- Pull Up x 15 (CTB if possible)
-Each round of Wallball Shots must be completed in 2 sets or less.
