Warm Up
Jumprope 3 minutes
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then
- Goblet Squat x 10 @ 20X1
- Scap Push Up x 10
Workout of the Day
A. 4 Sets
- A1: Front Squat x 4-6 reps @ 20X1 – Rest 60 seconds
- A2: FLR x 30-45 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:
- Pull Up x 10
- Push Up x 10
- Goblet Squat x 10 (70/44)
