Warm Up
Run 250m
Ankle, Hip, Front Rack Mobility
Then, 2 Rounds:
- Scap Pull Up x 10
- SA KB Thruster x 5/per
Workout of the Day
A. 6 Sets – Front Squat @ 20X1
- 1st – 3 reps @ 80%
- 2nd – 2 reps @ 85%
- 3rd – 1 rep @ 90%
- 4th – 3 reps @ 85%
- 5th – 2 reps @ 88%
- 6th – 1 rep @ 92%
Rest 2 minutes between
B. 3 Sets
- Weighted Pull Up (Pronated) x 2-3 @ 20X1 – Rest as needed
C. For time:
- Wallball x 21 (20/14lbs to 10/9′ target)
- Pull Up x 21 (CTB if possible)
- Run 400m
- Wallball x 15
- Pull Up x 15
- Run 400m
- Wallball x 9
- Pull Up x 9
- Run 400m
