Warm Up
Run 250m
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Goblet Squat x 5 @ 20X1
- Scap Pull Up x 5
Workout of the Day
A. 6 Sets – Front Squat @ 20X1
- Set 1 – 3 reps @ 80%
- Set 2 – 2 reps @ 85%
- Set 3 – 1 rep @ 90%
- Set 4 – 3 reps @ 85%
- Set 5 – 2 reps @ 88%
- Set 6 – 1 rep @ 92%
Rest 2 minutes between
B. 3 Sets
- Weighted Pull Up (Pronated) x 2-3 @ 20X1 OR 2-3 Negatives @ 51A1- 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
