Warm Up
Run or Row 250m
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Front Squat x 5 @ 31X1
- Burpee Broad Jump x 2
Workout of the Day
A. 4 Sets
- A1: Front Squat x 4-6 reps @ 20X1 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds
B. 3 Sets
- Active Arch Bar Row x 6-8 @ 2111 – Rest 60 seconds
C. Complete as many rounds and reps as possible in 8 minutes of:
- Wallball x 30 (20/14lbs to 10/9′ target)
- Pull Up x 20
