Warm Up
Row, Bike, or Ski 2 minutes
Ankle, Hip, Front Rack Mobility
Then, 2 Rounds of:
- Double KB Front Squat x 8 @ 30X1
- Wall Walk x 2-3
Workout of the Day
A. 4 Sets
- A1. Front Squat x 4-6 @ 30X1 – Rest 90 seconds
- A2. HSPU x max reps in 45 seconds OR Nose to Wall Hold x 45 seconds – Rest 90 seconds
B. 4 Sets for max reps of:
Against a 3 minute clock:
- Run 400m, Row 500m, or Bike 1000m
- Wallball x max reps in time remaining (20/14lbs to 10/9′ target)
Rest 3 minutes between sets
